How long should you row on a rowing machine?

The indoor rowing machine is adaptable, but to get the most out of it, you must commit and put in the necessary time. So, when it comes to determining how long should you row on a rowing machine? The answer is simple.

The fact is that everyone is unique in terms of their abilities and personal aspirations. For example, your best friend may desire to reduce weight in six months, while you simply want to increase your stamina and endurance. We’ll go over some of the most essential criteria that will help you figure out how long you should row on a rowing machine, are 20 minutes of rowing enough? and what is a good distance to row on a rowing machine, in this article?

Rowing machine workouts:

It’s vital to ensure that you not only maintain perfect technique during the workouts but also that you are adequately warmed up for these workouts, particularly the power sessions.

Most of the trainers recommend starting cautiously and gradually adding one or two of these sessions per week before your strength training routine, most of which are between 30 and 40 minutes long.

During the rest times, you could paddle out on the rowing machine for a few minutes and then stand up, stretch your legs, and grab a drink.

1.   Power 20’s:

How long should you row on a rowing machine

Sets: 2 Reps: 8 Rate: 20-24 strokes per minute

2.   Row 1 Minute On, 1 Minute Off:

Sets: 3 Reps: 5 Rate: 18, 20, 22, 24, 26 (+2 on each rep, for each set)

3.   Row 1,000 Meters:

Sets: 4 Rest: 7 minutes between each set

4.   Row 8 Minutes:

Sets: 3 Rest: 6 minutes between each set Rates: First four minutes at 24, then two minutes at 26, and last 2 minutes at 28

5.   Row 10 Minutes:

Sets: 3 Rest: 3 minutes between each set Rates: First 3 minutes at 20, then 4 minutes at 22, and last 3 minutes at 24

6.   Row 3,000 Meters:

Sets: 3 Rest: 4 minutes between each set Rates: 1,000 meters at 20, 1,000 meters at 22, and 1,000 meters at 24 for each set

7.   Row 6 Minutes:

Sets: 6 Rest: 2 minutes between each set Rates: The prescribed rate for each set is as follows: the first set at 18; then 20; 22; 20; 22; and the final set at 24

8.   Row 20 Minutes:

Sets: 2 Rest: 5 minutes between each set Rates: First 5 minutes at 20, then 10 minutes at 22, and last 5 minutes at 24

9.   Row 15 Minutes:

Sets: 3 Rest: 3 minutes between each set Rates: First 5 minutes at 20, middle 5 minutes at 22, and last 5 minutes at 24

What is a good distance to row on a rowing machine?

The distance you row will be measured by your rowing machine. If you’re a beginner, a row between 250 and 500 meters, then rest for 30 seconds to one minute before repeating the process. You can aim to beat this with each new row if you keep track of your time. It may take two minutes for some people to run 500 meters.

Likewise, at what wattage should I row? Use your body weight in pounds and add 10% for each interval to get the wattage for each step. Wattage equals body weight plus 10% (150 + 15 = 165 watts).

Read More: How To Use The Rowing Machine In Gym

The appropriate technique for using a rowing machine:

Fortunately, for those of you at the gym, the erg is much simpler equipment that can be polished with some basic technique and practice.

  • Catch
  • Drive
  • Finish
  • Recovery
  • Body Swing/Posture

Are 20 minutes of rowing enough?

As it is worth knowing, are 20 minutes of rowing enough? endorphins, the feel-good neurochemicals released through a workout, generally take in around the 20-minute mark, according to studies. A 20-minute workout can provide a full-body burn that will leave you feeling great for hours.

20-minute drive for a high-intensity session

For an aerobic and cross-training workout: 10-minute Strength training on the mat, followed by a 10-minute sweat session

To work your core: 20-minute Core workout on the mat

For a cardio session: 20-minute Breath

One of Hydrow’s ten weekly live workouts for a sociable, live workout


The information about the question, how long should you row on a rowing machine?” is thoroughly explained in our article. People are too concerned about the rowing machine.

As a result, we’ve decided to respond to a few questions below.

By burning 1,000 calories each day, how much weight can you lose?

If you’re new to rowing, begin with a 5-minute warm-up to get a feel for the sport. After that, take a little break and try for another 5 minutes. You can extend these periods by a few minutes as you get more comfortable with the movement until you can do a full 15-30 minute stretch.

Is it possible to lose belly fat with a rowing machine?

While you can’t target specific areas with a rowing machine, such as back fat or belly fat, rowing will help you lose weight generally, including belly fat. This can be accomplished with a routine and a healthy food plan, and if followed consistently, benefits should be noticeable.

Do I need to row every day?

While maintaining a regular workout program is crucial, it is also recommended that you take at least one rest day every week. This allows the body to rest and recover, reducing the chance of major burnout and/or injury in the long run. If you include relaxation in your regimen, you’ll be more likely to stick to it in the long run.

Conclusion: How long should you row on a rowing machine

So, how long should you row on a rowing machine workout last? The answer is that it is dependent. It is discussed in detail in the above article.

The amount of time you spend rowing should be determined by your own fitness objectives, the timetable for achieving those goals, and tempo. Keep in mind that everyone’s fitness level is different, so you’ll need to adapt your goals and workouts to keep things interesting without going too hard.

Indoor rowers can help you achieve any objective, whether it’s to burn calories or enhance your cardiovascular health.


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