Written by Tamara

A training schedule for rowing machines

Even at home, you can easily work on achieving your athletic goals by working out on a rowing machine. The question is, how do you do that? When you're working out with losing weight as your goal, you'll need a different training schedule for your rowing machine than when you want to improve your endurance. In this article, we explain a training schedule for burning fat on a rowing machine and a schedule for improving your stamina using the rowing machine.

1. Interval training on a rowing machine

Interval training on a rowing machine is recommended when you want to improve your endurance and increase your muscle power. The workout is divided into blocks of time in which you alternate between very high intensity and very low intensity. The moments during which you're training at low intensity are your rest moments.

Interval training for beginners:

Interval training beginners
  1. Start with a warm up. Row at a relaxed pace for 5 minuten.
  2. Start the workout. Row at a fast pace for 1 minute and continue by rowing at a very relaxed pace for 1 minute.
  3. Keep alternating between fast pace and slow pace for 20 minutes.
  4. Time for your cooling-down! Row at a relaxed pace for 5 minutes.
  5. If desired, do some stretching exercises or use a foam roller.

Making interval training more intense:

When the workout has gotten easy for you, it's time to increase your intensity. Do this using 1 of the following steps:

  • Increase the resistance on the rowing machine.
  • During your 1 minute of fast-paced rowing, stay within one particular heart rate zone.
  • Measure your wattage during your 1 minute of fast-paced rowing. During this minute, you're not allowed to fall below your selected wattage.
  • Increase your 1 minute of high-intensity training to 2 minutes.

2. Endurance training on a rowing machine

Endurance training is used to work on your weight loss goal or to improve your stamina. You'll burn body fat, your condition will improve and you'll strengthen your heart muscle, causing better blood circulation. Endurance training on the rowing machine will take less time than, for example, on a treadmill or elliptical. This is because rowing machine endurance training is very intense. During this form of training, you row at a steady pace.

Endurance training for beginners:

Endurance training beginners
  1. Start with the warm up. Use a foam roller or do stretching exercises. Next, start by rowing at a relaxed pace for 5 minutes.
  2. Start your workout. Row at a pace that's challenging, but still doable for 10 minutes.
  3. After this, row at a relaxed pace for 3 minutes. 4. Next, row at medium pace again for 10 minutes. 5. End your workout with a cooling down. Row at a very slow pace for 5 minutes.
  4. After your cooling down, do some more stretching exercises or use a foam roller.

Making endurance training more intense:

Is the schedule above starting to get too easy for you? It's time to increase the intensity of your training. Do this using 1 of the following steps:

  • Increase the resistance on the rowing machine.
  • Do resistance workouts. Increase the resistance level with each workout.
  • Extend your workout by rowing at a relaxed pace for 3 more minutes and at a medium pace for 10 more minutes.
  • Measure your wattage. Make sure you stay above a specific wattage during the 10 minutes.
  • During the 10 minutes, adjust your pace to your heart rate. Use heart rate zones that are suited to your training goal for this.

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