Rowing Machine Training: The Underrated Cardio Powerhouse for Endurance Athletes

In the corner of the gym, the rowing machine (rowing ergometer, or “erg” for short) is often overshadowed by treadmills and stationary bikes. Yet if you’re an endurance athlete chasing well-rounded fitness, the rowing machine may be the best cross-training tool you’ve been overlooking all along.

Why Is the Rowing Machine Especially Suited to Endurance Athletes?

What makes the rowing machine unique is that it perfectly combines the two things endurance athletes need most: efficient cardiovascular stimulus and full-body strength training.

A Full-Body Aerobic Workout

Unlike cycling, which primarily uses the lower body, or running, which primarily engages the lower body and core, rowing is a genuinely full-body movement. According to sports science research, the contribution of each body segment in a single rowing stroke breaks down roughly as follows:

• Leg drive: 60%
• Core transfer: 20%
• Upper body pull: 20%

This means that while you’re getting an aerobic workout, all of your major muscle groups are being trained at the same time. For athletes whose primary sport is cycling, this conveniently fills the gap left by insufficient upper-body training.

Low Impact, High Efficiency

The rowing machine is a zero-impact training modality. Unlike running, rowing doesn’t subject your knees and ankles to repeated pounding forces. This matters enormously for endurance athletes who are already carrying a heavy training load — you can gain additional cardiovascular benefit without adding stress to your joints.

Research data shows that rowing machine training ranks among the most calorie-efficient of all aerobic modalities. Comparing at the same rate of perceived exertion (RPE):

Proper Rowing Technique: Efficiency Is in the Details

A common mistake endurance athletes make the first time they get on a rowing machine is treating it as an “arm-pulling exercise.” In reality, correct rowing technique follows a strict sequence — a concept very similar to pedaling efficiency on a bike.

The Four Phases of the Rowing Stroke

1. The Catch

• Knees bent, shins close to vertical
• Arms extended, body leaning slightly forward
• Core braced, ready to generate power

2. The Drive

• Push with the legs first → then open the body → finally pull with the arms
• This sequence is critical, much like generating power at the correct angle in a pedal stroke
• The leg drive delivers the greatest force output

3. The Finish

• Legs fully extended, body leaning slightly back (roughly to the 11 o’clock position)
• Handle pulled to just below the sternum
• Shoulders relaxed and down

4. The Recovery

• Extend the arms first → then lean the body forward → finally bend the knees
• The recovery should be a mirror image of the drive, reversed
• Control the tempo — recovery time should be 2-3 times the duration of the drive

Key tip: Rowing efficiency comes from “leg-dominant power” and “correct sequencing.” If you notice your arms fatiguing before your legs, that’s a sign your technique needs adjustment.

Rowing Machine Workouts for Endurance Athletes

Workout 1: Aerobic Base Building (Zone 2)

Ideal for easy training days to build your aerobic base.

Warm-up: 5 minutes easy rowing (heart rate Zone 1)
Main set: 30-45 minutes steady rowing (heart rate Zone 2, roughly 60-70% max HR)
- Target pace: approximately 2:10-2:20/500m (adjust to your own ability)
- Stroke rate: 18-22 SPM (strokes per minute)
Cool-down: 5 minutes easy rowing

Workout 2: Interval Training (VO2max Development)

Good as a substitute for a bike interval session, providing a different stimulus.

Warm-up: 10 minutes progressive build-up
Main set: 6-8 x 500m at full effort (2 minutes rest between sets)
- Goal: maintain a consistent split time
- Easy rowing recovery between each set
Cool-down: 10 minutes easy rowing

Workout 3: Pyramid Training (Mixed Energy Systems)

Warm-up: 10 minutes
Main set (ascending then descending):
  1 minute high intensity → 1 minute recovery
  2 minutes high intensity → 2 minutes recovery
  3 minutes high intensity → 3 minutes recovery
  4 minutes high intensity → 4 minutes recovery
  3 minutes high intensity → 3 minutes recovery
  2 minutes high intensity → 2 minutes recovery
  1 minute high intensity
Cool-down: 10 minutes

Workout 4: The 2K Test (Benchmark Assessment)

Perform every 6-8 weeks to track your fitness progress.

Warm-up: 15 minutes (including 3 sets of 10-stroke build-ups)
Test: row 2000 meters at full effort
Cool-down: 10-15 minutes

Reference standards (male):

• Beginner: 8:00-8:30
• Intermediate: 7:00-7:30
• Advanced: under 6:30

Integrating the Rowing Machine with Cycling Training

During the Cycling Season

During cycling season, the rowing machine should serve as supplementary training, not a replacement for your primary riding. Recommended approach:

• 1-2 rowing sessions per week
• Schedule on recovery days or alongside an easy ride
• Keep sessions to 30-45 minutes
• Focus mainly on Zone 2 intensity

During the Off-Season

In the off-season, or when poor weather rules out riding outdoors, the rowing machine can take on a more prominent role:

• 2-3 rowing sessions per week
• Can include one interval session
• Sessions can extend to 45-60 minutes
• Serves as one of your primary tools for maintaining cardiovascular fitness

Common Mistakes and How to Fix Them

1. Setting the resistance too high: Many people crank the rowing machine’s damper to the maximum setting, assuming it’s “more effective.” In reality, most rowing coaches recommend a damper setting of 4-6 (out of 10), which more closely mimics the feel of rowing on water.

2. Pulling with the arms only: Remember, the legs should supply 60% of the power. If your biceps fatigue before your quadriceps, something is wrong with your technique.

3. Neglecting the recovery phase: Control during the recovery is just as important as power during the drive. A rushed recovery disrupts your rhythm and reduces overall efficiency.

4. Leaning back too far: At the finish, your body shouldn’t lean back past roughly the 11 o’clock position. Leaning back too far adds strain to your lower back.

Conclusion: One Machine, Endless Possibilities

The rowing machine is a seriously underrated piece of equipment in the endurance athlete’s toolbox. It delivers full-body aerobic training, zero-impact joint protection, and precisely quantifiable performance data. Whether you’re a cyclist, a runner, or a triathlete, adding the rowing machine to your cross-training plan can bring a meaningful boost to your performance.

Don’t let the rowing machine keep gathering dust in the corner of the gym. Next time you train, spend 30 minutes on it and feel the satisfaction of your whole body working in coordination — you’ll understand why more and more elite endurance athletes are choosing it as their secret weapon.

Related Reading

• Swimming as Cross-Training: Cardiovascular Benefits for Cyclists
• Cross-Training for Swimmers: The Supporting Role of Running and Cycling
• Swim Training for Cyclists: Water-Based Workouts to Improve Upper-Body Strength and Cardio
• Cross-Training Between Swimming and Running: Boosting Overall Cardiovascular Endurance