How to Add Rowing Machine Workouts to Your Fitness Routine

A rowing machine works well alongside other training because it is low-impact and uses most of the major muscle groups. The key is deciding what the erg is for in your week.

Decide the job of the erg

• Cardio base: easy, steady sessions that build fitness without much fatigue.
• Intervals: shorter, harder work for higher intensity.
• Recovery: short, easy rows between harder days.

Most people start with the first. Our guide to how to use a rowing machine covers the technique you need first.

Start with two or three sessions

If you are new to rowing, begin with two or three sessions a week of 15 to 30 minutes at an easy effort. You should be able to speak in short sentences. Add a day or lengthen the sessions only when this feels comfortable. For a gentle structure, see our first month on the erg.

Session types at a glance

The table gives example sessions. Pace depends on your fitness, so use the effort column (RPE, rate of perceived exertion on a scale of 1 to 10) as your guide rather than copying a split.

Session	Work	Rate	Effort	Rest
Easy steady	20 to 40 minutes	18 to 22 strokes per minute	RPE 3 to 4	None
Technique	10 minutes in 2-minute blocks, different focus each	16 to 20	RPE 3	30 seconds
Moderate intervals	5 x 4 minutes	22 to 24	RPE 6	2 minutes easy
Short intervals	8 x 500 metres	24 to 28	RPE 7 to 8	90 seconds
Long steady	45 to 60 minutes	18 to 20	RPE 3	None

A worked pace sum: if you row 500 metres in 2:15, that is 4:30 per 1,000 metres and 13:30 for 3,000 metres. You can plan a steady piece by choosing a split you can hold and multiplying. For 30 minutes at 2:15 per 500 metres, you would cover 4,000 metres.

Sample weekly layouts

If you lift weights three days a week:

• Row easy for 20 minutes after two of the lifting sessions, or on a separate day.
• Keep the hard intervals away from your heaviest leg day.

If you run:

• Use the erg on a day you would otherwise run, to give your legs a break from impact.
• Treat it as a low-impact alternative. See rowing vs running.

If you do classes or sports:

• Use easy erg sessions for fitness and as active recovery.

A four-week build

This is an example for someone starting from a reasonable base of general activity. If you are unsure, begin lower.

• Week 1: three sessions of 15 to 20 minutes, easy.
• Week 2: three sessions of 20 to 25 minutes, easy, with one session including four 1-minute pick-ups.
• Week 3: three sessions, with one of them 5 x 3 minutes at moderate effort and 2 minutes easy.
• Week 4: an easier week with two or three shorter sessions, and a test of your choice at the end.

Then repeat, adding a little time or one extra interval. Easing back in a week every third or fourth week gives the body time to adapt.

Warm up and cool down

Spend five minutes rowing easily before a hard session, and cool down with a few minutes of easy rowing and light stretching. See the ultimate rowing warm-up and the cool-down guide.

Watch your load

Add volume slowly. A sensible rule is to avoid big jumps in minutes or intensity from week to week. If you notice joint pain, sharp pain, or pain that gets worse as you row, stop and speak to a GP or physio. This is general information, not medical advice.

Track and progress

Keep a simple log of date, time, distance and how it felt. Re-test occasionally, for example with a 2k test or a steady 30 minute row. A written plan helps, and our training plans give a structure to follow.

Common mistakes

• Starting every session too hard. Most of your rowing should feel comfortable.
• Setting the damper too high. A heavier setting does not make you fitter. It strains the back and legs and can wear down technique.
• Pulling with the arms first. Start with the legs, then swing the back, then draw the arms.
• Skipping rest days. Adaptation happens in recovery.

Get the technique right

Poor technique makes rowing harder and can lead to aches. A short video of your side-on stroke can help. See common rowing technique faults.

If you do not have a machine yet, our best rowing machine guide is a good place to begin.