How to Use a Rowing Machine to Increase Your Stamina

Stamina on the rowing machine comes from regular, repeatable work, not from a single punishing session.

Start with easy, steady rowing

Most of your stamina work should feel comfortable enough to talk in short sentences. Row at a steady rate, around 18 to 22 strokes a minute, with relaxed breathing. Begin with 20 to 30 minutes and add a few minutes each week. On the effort scale, this is RPE 3 to 4 out of 10. Our guide to how much steady state is enough goes further, and the number 1 rowing workout for endurance and stamina offers a ready-made session.

If you find you are gasping after ten minutes, you are probably going too fast. Slow the pace by 5 to 10 seconds per 500 m and try again. Pace matters less than being able to keep going.

Use the damper for feel, not difficulty

A moderate damper setting is enough for most people. Setting it to 10 does not build stamina faster. It just makes each stroke heavier and slows your stroke rate, which loads your legs and back. Choose a setting where you can keep a smooth rhythm for the whole piece. See drag factor explained.

Add intervals once you have a base

When you can row 30 minutes steadily, add one interval session a week. For example:

Session	Work	Rest	Effort
Threshold-style	6 x 3 minutes	1 minute easy	RPE 6 to 7
Short and sharp	30 seconds hard	90 seconds easy, repeated for 15 to 20 minutes	RPE 8
Longer blocks	3 x 8 minutes	2 minutes easy	RPE 6

Keep the rest of your rowing easy. Most of the gains in stamina come from the volume of easy and moderate work, with intervals as the seasoning. See rowing machine interval training and rowing machine workout for aerobic performance.

A sample week

This suits someone who can already row for 30 minutes.

• Day 1: 30 minutes steady, rate 18 to 20.
• Day 2: rest, or a walk.
• Day 3: 6 x 3 minutes, 1 minute easy between.
• Day 4: rest.
• Day 5: 40 minutes steady, rate 18 to 22.
• Day 6: 20 minutes easy, or other cross-training.
• Day 7: rest.

After three or four weeks, lengthen the long steady piece by 5 minutes at a time. A worked example: if your long row is 40 minutes, aim for 45 the next week, then 50. When the volume feels easy, nudge up the interval session rather than adding another hard day.

Focus on technique

Poor technique wastes energy and makes stamina work harder than it needs to be. Concentrate on one part of the stroke at a time, such as a clean catch or a smooth recovery, and rotate the focus every five minutes. Keep the recovery slower than the drive, and relax your grip and shoulders. See how to use a rowing machine. Breathing also matters: find a pattern that stays relaxed, as explained in our proper breathing guide.

Progress gradually

Increase one thing at a time: time first, then frequency, then effort. A common approach is to add 10% or less to your weekly total. Keep at least one rest day a week and expect to feel tired for a few days when you step things up.

Recover well

Cool down for a few minutes after each session and stretch. Sleep and food matter as much as the rowing. If you feel run down for more than a few days, take an easy week. A structured approach helps: our first month on the erg guide and training plans build stamina step by step.

Mistakes that stall progress

• Rowing every session hard, so you never recover.
• Chasing a faster pace on easy days.
• Skipping the warm-up on interval days.
• Changing the damper constantly.
• Not logging sessions, so you cannot see change.

If you do get stuck, check your sleep, your food and your stress before changing the rowing.