The rowing machine, or ergometer, is a highly effective, low-impact tool for cardiovascular fitness, engaging nearly the entire body in a single, fluid motion. Proper technique is necessary to maximize cardio benefits, build endurance, and prevent injury. The machine provides a measurable, repeatable workout that directly links effort to output, making it an excellent method for tracking fitness progress. Mastering the correct setup and stroke sequence ensures your body controls the workout intensity.
Essential Machine Setup and Terminology
Correctly configuring the machine ensures a powerful and safe movement. Secure the foot straps over the ball or widest part of your foot to maintain a strong connection throughout the drive. This placement allows your heels to lift slightly at the forward part of the stroke, known as the catch, without your feet slipping out.
The damper setting, a lever on the flywheel, controls the airflow, determining the “drag” or “feel” of the stroke, not the resistance. For general cardio or aerobic training, a setting between 3 and 5 is recommended. Higher settings can prematurely exhaust muscles, shifting the focus away from cardiovascular work. The performance monitor displays two primary metrics: Strokes Per Minute (SPM), the rate of your strokes, and Split Time, the time it takes to row 500 meters at your current pace.
Executing the Full Rowing Stroke (Technique)
The full rowing stroke consists of four distinct phases executed in a precise sequence to maximize power and efficiency. The movement begins with the Catch, where the body is in its most compressed position: shins are vertical, arms are fully extended, and the torso is leaned slightly forward from the hips. This is the setup phase before applying force.
The force application begins with the Drive, which follows the sequence of legs, body, then arms. The legs initiate the movement with a powerful push, the body hinges back slightly, and the arms pull the handle to the ribs. The handle should finish lightly touching the body between the sternum and the belly button. At the finish, the legs are fully extended and the torso leans back to about an 11 o’clock position. Core muscles are engaged throughout this phase to transmit power from the large leg muscles.
The stroke concludes with the Recovery, the reverse sequence of the drive: arms, body, then legs. The hands move away from the body first, followed by the body pivoting forward from the hips. The knees then bend to allow the seat to slide back to the catch position. The recovery is a controlled, relaxed movement that takes significantly longer than the powerful drive phase. Coaches recommend a drive-to-recovery ratio of approximately 1:2 or 1:3.
Cardio Workout Strategies and Intensity
Structuring rowing sessions based on intensity levels targets specific cardiovascular adaptations. Low-intensity rowing, often used for warming up or cooling down, involves a lower stroke rate, typically between 18 and 22 SPM. This rate emphasizes smooth technique and allows for a gradual increase in heart rate before the main workout begins.
Steady State rowing is the foundation of aerobic endurance training, requiring a consistent, moderate effort for a longer duration, usually 20 minutes or more. This pace corresponds to a stroke rate between 22 and 26 SPM and should feel sustainable, allowing you to maintain a conversation. For maximum aerobic benefit, this effort should keep your heart rate within 60% to 70% of your maximum heart rate.
To improve anaerobic fitness, High-Intensity Interval Training (HIIT) protocols involve alternating short periods of intense effort with periods of rest or low-intensity recovery. During the high-intensity bursts, the stroke rate typically climbs above 28 SPM. Monitoring your Split Time during these intervals is a direct measure of power output, aiming to maintain the lowest possible split time for the duration of the work period. Tracking perceived exertion (RPE) on a scale of 1 to 10 can also help manage intensity, aiming for an RPE of 7 or higher during the work intervals.