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Training on the rowing machine: how to build your perfect rowing workout

17 October 2024

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FROM Flavio Holstein

Rowing is one of the best full-body workouts that builds both strength and endurance. But how do you organise an effective workout on the rowing machine? With the right mix of technique, intensity and variety, you can get the most out of every session. An ideal workout combines warm-up exercises, a structured main section and a cool-down to give your body the best possible workout and promote recovery.

Why is rowing training so effective?

Rowing works almost all major muscle groups, making it a particularly efficient full-body workout. Here are the main reasons why training on a rowing machine is so effective:
 
  • Full body workout: Rowing challenges the legs, back, arms, shoulders and torso in a harmonious sequence of movements.
  • High calorie consumption: Rowing can burn up to 800 calories per hour and is therefore perfect for weight loss and body fat reduction.
  • Gentle on the joints: The flowing movement makes rowing particularly easy on the joints and reduces the risk of injury.
  • Improves endurance and strength: Rowing combines endurance training with strength building, which makes it ideal for the whole body.

Is rowing right for me?

Take our quiz and find out if rowing is the right workout for you! 

How to organise your rowing training

Good rowing training consists of several phases: Warm-up, training session and cool-down. Here are some tips on how you can organise your training:
 
  1. Warm up: Always start your training with a warm-up phase to prepare your muscles for the strain. Here you can incorporate mobilisation exercises, such as hip circles or stretches, to promote mobility.
  2. Intensity and technique: Pay attention to the correct technique during training. Start the rowing stroke with your legs and make sure that your torso remains stable. For maximum effectiveness, you can try out different intensities and frequencies - from slow, powerful strokes to fast intervals.
  3. Cooldown: After the intensive phase, your body should slowly wind down. A gentle cool-down and stretching will help to relax the muscles and promote regeneration.

In this 25-minute workout with Lars Wichert, you'll get a complete workout consisting of a warm-up phase, 15 minutes of intensive rowing and a cool-down. Perfect for a quick and effective session! The video shows the AUGLETICS Eight Style Rowing machine in the optionally available black version.

Training with the AUGLETICS Eight Style

The AUGLETICS Eight Style rowing machine offers you the perfect support for your workout. With features such as customisable resistance and a virtual trainer that gives you feedback on your technique, you can tailor your workout to your needs. The rowing machine is also quiet and compact, so you can use it in the comfort of your own home.

Conclusion: Effective rowing training

Rowing is one of the most efficient ways to train the entire body. With a balanced mix of warm-up, training and cool-down, you can maximise your success. The AUGLETICS Eight Style helps you to improve your technique and make every workout as effective as possible. Start your training now and feel the benefits of a holistic workout!

About the author

Picture of Flavio Holstein

Flavio Holstein

Flavio Holstein is the founder and CEO of AUGLETICS, an innovative company that develops smart rowing ergometers. With a passion for rowing and technology, he has made it his mission to make rowing accessible and intuitive for everyone. With a background in computer engineering and a strong focus on innovation, Flavio combines cutting-edge technology with athletic efficiency to create a completely new training experience.

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Is AUGLETICS right for me?

Is AUGLETICS right for me?

Take two minutes to find out if AUGLETICS is the ideal rowing machine
 for you.

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