How Long Should You Work Out on an Indoor Rowing Machine?

How long you stay on the rowing machine depends on your goals.

Rowing for Long Periods of Time

If your goal is weight loss, rowing for a longer period of time at a lower power output burns more calories and increases aerobic capacity. Rowing for 40 minutes or longer is generally considered a long, calorie-burning training session.

Rowing for Short Periods of Time

If your goal is increasing power, muscle or lung capacity, rowing for short periods of time at higher power output accomplishes these exercise goals. Rowing for intervals of 10 minutes or less is generally considered a short, interval-training session.

Bottom Line

The length of time spent rowing on the rowing machine should be dictated by your workout goals. If you aim to lose weight or increase aerobic capacity, row for 40 minutes or longer at a conversational pace. If you wish to gain power, muscle or lung capacity, row in intervals of 10 minutes or less at high power outputs.

References

• "High Performance Rowing;" John McArthur; 1997

Resources

• Rowing Illustrated: Where Real People Talk Real Rowing