How Hard Should I Row on a Row Machine?

Rowing on the ergometer.

You Want to Develop Your Aerobic Base.

Developing an aerobic base requires high-volume, low-intensity workouts. Developing this energy system will allow you to train longer and harder and recover faster, all while you burn fat. To develop your aerobic base, row for a minimum of 40 minutes at 60 to 70 percent of your maximum heart rate (conversational pace).

You Want to Increase Anaerobic Threshold/VO2max.

Increasing anaerobic threshold requires mid-volume, mid-intensity workouts. Increasing this energy system will allow you to have a higher work output during training without leaving your aerobic zone. Therefore, you will not feel the burn of lactic acid as quickly. To increase your anaerobic threshold, row in sets of 10 minutes at 75 to 85 percent of your maximum heart rate. Improving VO2max requires low-volume, high-intensity workouts. Improving your VO2max will increase your total oxygen consumption, allowing you to perform at a much higher intensity during workouts. To improve your VO2max, row for short periods of time at maximum output.

Bottom Line

How hard you decide to row on the rowing machine depends upon your training goals. If you want to improve your aerobic base, row for a long time at a low intensity. If you want to increase anaerobic threshold, row for a moderate amount of time at moderate intensity. If you wish to improve VO2max, row for short intervals at a high intensity.

References

• "Rowing Faster"; Volker Nolte; 2005

Resources

• Rowing and Sculling for Rowers and Scullers