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Rowing ergometer training - everything you need to know

30 January 2025

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FROM Lars Wichert

Rowing ergometer training is one of the most effective sports for increasing endurance and strengthening the entire body. But what makes it so special and why is rowing often referred to as the ultimate full-body workout? I, Lars Wichert, two-time Olympic rower, will explain to you why training on a rowing ergometer, such as the Augletics Eight Styleis ideal for all fitness levels. From beginner to professional - rowing has something to offer everyone.

What is a rowing ergometer and how does it work?

A rowing ergometer is a piece of fitness equipment that simulates the movement of rowing on water. It offers the opportunity to enjoy all the benefits of rowing regardless of the weather and location. The way it works is based on a resistance system that imitates the "resistance of the water".

There are various brake systems: Water, air, hydraulic and magnetic brakes. Particularly noteworthy is the magnetic brake, which is used in the Augletics Eight Style is used. This ensures an almost silent and fluid movement, which makes training not only effective but also pleasant. The Augletics Eight Style combines this technology with a modern touchscreen and a virtual coach that gives you technical support for the rowing movement.

The advantages of rowing ergometer training

Full-body training made easy

Rowing uses over 85 % of the entire musculature. From the legs to the core muscles to the arms and shoulders, almost the entire body is integrated into the movement. This comprehensive strain makes rowing particularly effective and time-saving.

High calorie consumption

Rowing burns between 400 and 800 calories per hour, and depending on the intensity, it can burn even more. This makes it one of the best sports for losing weight. Compared to other cardio machines such as the treadmill or spinning bike, it is also easy on the joints as it is a low-impact sport.

Joint-friendly and safe

The flowing movement is gentle on joints, tendons and ligaments. This makes the training ideal for people with knee or back problems or those who want to get back into training after an injury.

Improving posture and back health

Rowing strengthens the core muscles, especially the deep muscles that ensure an upright posture and stability. Regular training can prevent back pain and improve posture, which can primarily be a problem when sitting in front of a computer.

Various training options on the rowing ergometer

Training on the Rowing machine offers a wide range of options that go far beyond pure cardio training. The different variations allow you to pursue your goals in a targeted manner - be it building muscle, burning fat or improving endurance. Here are the most common forms of training on the rowing machine and what you can achieve with them.

1. interval training: intensity for fat burning and performance

Interval training is an extremely effective method of stimulating the metabolism and improving cardiovascular performance. Here, phases of high exertion alternate with short recovery phases.

Example:

Warm-up of at least 20 minutes (this can be a specific warm-up on the rowing ergometer, but also warm-up exercises such as mobility exercises in combination with rowing)
1 minute of intensive rowing at 80-90 % of your maximum heart rate (about 30 beats per minute).
2 minutes of easy rowing at 50-60 % of your maximum heart rate (approx. 20 beats per minute).
Repeat this cycle 6-8 times for a workout of about 20 minutes.

Benefit: Interval training increases oxygen uptake (VO₂ max) and calorie consumption even after training (afterburn effect). It is also ideal for burning fat and increases anaerobic capacity.

2. basic endurance training: the basis for fitness

Basic training is aimed at longer, consistent sessions at a moderate intensity. The stroke frequency here is typically between 18 and 22 strokes per minute.

Example:

45 minutes of constant rowing at around 60-70 % of maximum heart rate (HRmax).
Formula for calculating the HRmax = 220 - age. The result is an approximation of the maximum heart rate, which depends on various factors such as years of training, fitness level and genetics.

Benefit: This workout improves cardiovascular health and basic endurance, i.e. the ability to work at a steady pace for long periods of time. It is particularly suitable for beginners and those returning to exercise, as it is easy on the joints and still burns calories effectively.

3. technique training: Precision and efficiency

The right technique is essential to minimise the risk of injury and make training efficient. Technique training focuses on perfecting the movement sequence.

Example:

After a warm-up, 10 minutes of technical exercises: Focus on the sequence "hands, upper body, legs" and correct posture.
Performing "pull-ups" in which only the legs work to improve power transmission.

Benefit: Technique training improves the efficiency of the rowing stroke and prevents overloading. The Augletics Eight Style's integrated Virtual Coach gives you valuable feedback and shows you where you can optimise your movement sequence.

4. HIIT (High-Intensity Interval Training): Maximum fat burning

HIIT is an extremely demanding but equally effective form of training. Here you alternate between short, very intense phases of exertion and recovery phases. This type of training should only be performed by experienced rowers, as it is technically demanding.

Example:

30 seconds sprint at maximum power (over 90 % of maximum heart rate).
1 minute of easy rowing to recover.
10-12 repetitions for a short but intense workout.

Benefit: HIIT is ideal for maximising fat burning and increasing anaerobic capacity at the same time. It saves time, as just 15-20 minutes is enough to achieve noticeable results. Depending on your fitness level, the ratio of exertion to relief can be adjusted. You can also do 30 seconds of exertion and 15 seconds of rest, with series of 10 repetitions and then do the whole thing twice with a relaxed movement break of 5 to 8 minutes between the series blocks.

5. competition simulation: motivation through competition

With modern devices such as the Augletics Eight Style you can compete against your own best times or measure yourself against other rowers. In the competition simulation or competition-specific endurance, you can also simulate sections of a certain distance. This helps you to get used to the pace without having to row the full distance.

Example:

Row the Olympic distance of 2000 metres for time to test your performance.

Benefit: Competition simulations provide additional motivation and add variety to your training. They improve your mental strength and help you to focus on a specific goal.

6. strength endurance training: strengthening the muscles

This workout combines the benefits of strength and endurance training and uses higher resistance to improve muscle endurance.

Example:

5 minutes of rowing with high resistance (level 8-10, with magnetically braked systems such as the Auglitcs Eight additional power levels can also be used for this training) and a stroke rate of 16-20 strokes per minute.
2 minutes recovery at low intensity.
Repeat this cycle 5-6 times.

Benefit: Strength endurance training strengthens the muscles, especially in the legs, back and arms, and improves resilience. At the same time, it promotes muscle definition. It is important that you only do it if you have good technique, as the load on the core per stroke is higher due to the resistance.

7. recovery training: staying active without overloading

After intensive training days or if you have sore muscles, it is advisable to do a recovery training programme in which the intensity is kept very low.

Example:

20 minutes of easy rowing at about 50 % of your maximum heart rate and a stroke rate of 20-22 strokes per minute.

Benefit: Recovery training promotes blood circulation and accelerates regeneration without straining the body.

Summary: Which training is right for you?

The choice of training option depends on your goals:

For endurance and fitness: Basic training and interval training.
For fat burning: HIIT and long sessions at moderate intensity.
For technology and precision: Technical training with the support of the Virtual Coach.
For muscle power: Strength endurance training with high resistance.
For variety and motivation: Competition simulations.

With a device like the Augletics Eight Style you can do all these types of training simply and individually. The touchscreen offers you programmes for every goal, while the Virtual Coach helps you to get the most out of your training. This makes your training not only effective, but also varied and exciting.

Training planning and structure

A structured training plan is the key to sustainable success. For beginners, we recommend two to three sessions per week of 20 to 30 minutes each. Advanced users can gradually increase the intensity and duration. It is important to start training with a short warm-up to prepare the muscles and finish with a cool-down to promote regeneration.

The integration of rest days is also crucial to allow the body to recover and build muscle. A balanced mix of moderate training, technique training and intensive intervals ensures variety and progress.

Technique is the key: how to row correctly

Correct rowing technique is essential to avoid injuries and ensure effective training. A clean rowing stroke is divided into four phases:

Display: Legs are bent, arms are stretched and the upper body is tilted slightly forwards.
Draught: Powerful leg kick, the upper body straightens up and the arms pull the handle to the body.
Reserve: The upper body leans slightly backwards, arms remain close to the body.
Pre-rolls: The handle is moved forwards and the body rolls back to the starting position.

Mistakes such as a hunched back, a cramped grip or an incorrect sequence of movements should be avoided. The Virtual Coach of the Augletics Eight Style is a real game changer here, as it recognises weak points and corrects them immediately.

Motivation and variety in training

A common problem with home trainers is the loss of motivation. The Augletics Eight Style addresses this problem with innovative features such as streaming services directly on the large touchscreen. Whether you're watching your favourite series or going on a virtual rowing tour - variety is guaranteed.

In addition, the integrated training programmes offer numerous options for customising your training. The combination of entertainment and technique means rowing never gets boring.

How does the Augletics Eight Style help with training?

The Augletics Eight Style stands out from other devices thanks to its sophisticated features. The magnetic brake ensures silent and smooth movement, ideal for training at home. The Virtual Coach analyses your technique, gives you feedback and helps you to avoid typical mistakes.

Thanks to the large touchscreen, you can not only view your training data, but also create and save individual programmes. The folding function also makes the device particularly space-saving and perfect for smaller homes.

Conclusion: Why rowing ergometer training is the ideal choice

Rowing ergometer training offers an incomparable full-body workout that combines strength and endurance, is easy on the joints and maximises calorie consumption. With a machine like the Augletics Eight Style you not only get a high-quality training device, but also a digital trainer that motivates you and helps you achieve your goals.

Start your rowing training today and discover the many benefits that this versatile sport has to offer!

About the author

Lars Wichert

Lars Wichert is a sports scientist and former competitive rower. He was part of the German national team for 13 years. He can look back on two participations in the Olympic Games and three world championship titles. After his rowing career, he worked as a coach and won the European Championships with his team. In his spare time, he now competes in triathlons, where he holds the world's best amateur time over the Ironman distance. Lars has the knowledge as a trainer, competitive athlete and sports scientist, so that everyone can feel addressed. His aim is to make exercise fun and to make it clear that a lot can be done for your health with little effort - because there is no better prevention than investing in your own health.

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