When training on a rower, remember to take the following into consideration:

  • Your pace (rows per minute)
  • The intensity (your heart rate)
  • The effort (duration of the workout, or series of exercises)
  • The load (the resistance you set it to)

You can start with a mild aerobic training: 18 rows per minute, at 75% of your maximum heart rate. Repeat this 3 times for 5 minutes each time. In total, you’ll train for 30 minutes.

If you want to increase the intensity of your training, try: 24 rows per minute, at 85% of your maximum heart rate. Repeat this twice for 4 minutes each time, adding an extra 8 minutes to your workout.

Here are some other training ideas for more specific fitness goals:

  • Losing a bit of fat

You can start off with 2 to 3 sessions per week. Set the resistance to a minimum and row for 30 to 45 minutes. Keep a steady pace without too many interruptions (except if it’s for a drink of water). 

  • Cardio training

To train your heart, you should aim for 3 sessions per week, focusing on interval training. Alternate between 4 quick (and complete) rows and 1 slower movement, during 20 to 30 minutes.

  • Improving your overall fitness

Start with 20 minutes at a moderate but steady pace. For the following 20 minutes, increase the resistance of your rowing machine, and alternate between an increased speed and a moderate speed.

Now you have all the keys to enjoy an effective and safe workout on your rowing machine. Happy rowing!