How to Make a Rowing Machine Workout Feel Like an Elite Training Session

Whether you want to drop weight in the new year or increase your V02 max to place higher in your next HYROX competition, aerobic exercise should be part of your workout regimen. Not only do regular cardio workouts improve your cardiovascular health and better your mental health, but they also do wonders for managing your weight. 

Everyone who’s into cardio has their favorite type—whether it be regular HIIT workouts or hitting the StairMaster. While all are undoubtedly good workout routines, rowing is a fan-favorite for individuals looking to torch fat and ramp up their heart rate without the joint impact. 

"One major benefit of rowing versus walking on a treadmill is the reduced joint impact on ankles and knees," says Bret Gornik, Nike personal trainer and co-founder of Live Better Co. "Compared to the elliptical, rowing allows for higher resistance, a greater range of motion, and the ability to push yourself for a more challenging workout."

If you're new to rowing, it might seem like a sleepy form of cardio. Unlike the stair climber—which quite literally forces you to sweat within minutes regardless of your speed—rowing workouts can be customized depending on your fitness level, Gornik says. 

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"The rowing machine is incredibly versatile and can be used for any type of workout, from HIIT training to Zone 2 cardio for building aerobic capacity," Gornik adds. "The key is knowing your goal and structuring your workout accordingly. If you're looking to build endurance, you’ll want a workout that elevates your heart rate and keeps it at a steady level for an extended period. If your goal is to break a sweat and spike your heart rate, an interval session is ideal."

Don't let the slower nature of this machine fool you. When used at full speed, it can tire you out in minutes (it does utilize all major muscle groups, after all). 

The Workout

Gornik suggests starting with a simple rowing workout like 5 x 250 meters with 2 minutes of rest between sets, which "allows you to go all-out for about a minute, then recover just enough to push hard in the next effort."

If you want to up the ante and make it feel more like an elite training session, Peter Mansfeld, former head coach at Vesper Boat Club in Philadelphia, suggests grabbing a buddy. 

For serious rowers, teamwork makes the dream work. He suggests setting up parallel rowers and racing each other. This will push both of you to go harder. Plus, it keeps things a little more interesting.