What crossfit training techniques should you use?

Rowing machine training plan for beginners & advanced users

When you work out with a rowing machine, you mainly train the large back muscles (lat. Latissimus), the trapezius muscles and the lower back area. Furthermore, pushing off with the legs puts a lot of strain on the thighs and calves, which makes rowing a balanced full-body workout.

The entry into rowing training

With our rowing machine training plan, we primarily want beginners Make it easier to get started with indoor rowing. It doesn't matter if you have an ergometer with a sophisticated water resistance like thatWaterRower oakWaterRower ash, First Degree Fitness Viking Pro Rower, or use one with air resistance from Concept2 or Finnlo. The test winner among the Finnlo Aquon rowing machines is theFinnlo Aquon Evolution, but the other Finnlo Aquon rowing machines can also convince with their first-class quality. The Aquon devices were specially developed by Olympic champions for successful indoor rowing. The most important thing for a successful rowing machine exercise program is your motivation (intrinsic motivation). Once this is available, our balanced training plan ensures that you will not lose your fun. If you take over at the beginning of the training or use the wrong technique, especially when rowing, the initial desire will quickly evaporate. My pulse rate wants you to enjoy rowing training with the right rowing technique in the long term and thus has one for youRowing machine Training plan for beginners developed.


Are you already well informed about the training techniques with the rowing machine and are you more interested in the product itself? If you are interested in buying a device, you can go directly to our top selection here Rowing machines in our shop.

What does a rowing machine do for me?

Compared to other exercise bikes such as the treadmill or cross trainer, the rowing machine has the following advantage:
Rowing machines are indoor fitness machines for the whole body. Rowing machines are not only limited to your strength or endurance training, but it is a matter of strength / endurance training. Rowing machines not only improve your endurance / cardio, but also strengthen yours at the same timeMuscle building. In the course of rowing machine training you not only stress your back and stomach, but up to 85% of your muscles are in your entire body and is therefore an effective rowing workout that trains all major muscle groups:


  • shouldermusculature
  • upper armmuscles (biceps & triceps)
  • fingermusculature (finger flexors)
  • movemuscles (latissimus)
  • bellymusculature (sixpack)
  • buttocksmusculature
  • Thighmusculature
  • kneemuscles (knee flexors)
  • Lower legmuscles (calves)
  • Calvesmusculature
  • footmusculature (longitudinal and transverse arches)


Because of the many different muscles used, yours is tooCalorie consumption correspondingly high. During a one-hour strength training session, you consume between400 kcal (Kilocalories) for light rowing training and800 kcal (Kilocalories) at high stress. In addition, unlike, for example, when running, your joints are not exposed to bumps or sudden changes in direction. Through thesmooth movements protect your joints. With our rowing machine training plan you not only protect yourself from joint injuries, but also achieve the goals of your rowing training. No matter if youImprove stamina, TheirSupport muscle building orlose weightwant.

Do I just row on it with my rower?

Are you ainexperienced athlete or haveInjuries, especially of the back or knees? Then you should always look for one before starting your fitness trainingSports medic on. Competitive athletes, on the other hand, usually know their bodies very well themselves and know what they are capable of. Nevertheless, that also applies to theseAlways cure injuries before rowing. The water braking system is a braking system that is particularly gentle on the joints. But if you prefer an air resistance system to the braking system, the Finnlo Aquon devices "Aquon Pro" and "Aquon evolution“A great alternative. If you've never exercised a rowing machine, this is onepersonal instruction Recommended to a fitness professional before starting on your own from home. The Mein Pulsschlag Team also offers you such an individual introduction to this rowing machine training program.

How do I measure my pulse?

Indoor rowing machines usually have oneHeart rate receiver. After you do this wirelessly with aChest strapconnected, the console of the rowing ergometer shows you your heart rate. Yourpersonal maximum stress, the maximum heart rate or HRmax for short, can be easily determined using the following formula:

HRmax = 220 - age


Thus, an average 40-year-old man has a maximum heart rate of 180 beats per minute. For effective rowing training, your heart rate fluctuates between 50% and 75% of your maximum heart rate at best. In the example of the 40-year-old man, this means a lower pulse limit of 90 beats per minute and an upper pulse limit of 135 beats per minute.

What should you watch out for in rowing training?

The be-all and end-all of any fitness training is thiscorrect technique. It is no different with rowing ergometers. If you use a rower incorrectly, you not only lose the desire to exercise quickly, but also damage your body in the long term instead of training it effectively. This rowing machine training plan explains the correct rowing technique.

How do I use the rowing machine correctly?

In the rowing machine training, it is important to focus on theupright posture to pay attention to. Never bend your back too much forwards or backwards. You support this upright posture by, for example, standing in front of youlook for a fixed point on the wall at head height. You will never let this out of your sight during your training. To make the whole thing more entertaining and at the same time to distract from the exertion, enjoy watching TV while exercising. TheFoot strapsof the footboard can be individually adapted to your foot size and thus to your body sizeto adjust. An indoor rower model is a fitness device that is suitable for young and old.Always tighten the foot strapsso your feet don't slip out during exercise. When it comes to the handles, it is only of secondary importance for rowing whether you grip them from above or below. While you atGrip from below specifically train your biceps, the upper grip strengthens your triceps (+ latissimus muscles / back area). For the sake of simplicity, beginners start with the top grip. YourYour hips align with your knees and feet. This means that your knees never lean in or out too much. So that your arms and legs do not obstruct each other as you move forward, moveyour arms forward first before you bend your legs. If you follow all instructions, you can get started with your indoor rower and our rowing machine training program will give you great pleasure.

What are the most common mistakes when rowing with the WaterRower?

Inthis video representsBettina Hereth the 8 most common mistakes in rowing training and shows you how to row properly!
Here you come directly to the Youtube video of Bettina.

  • incorrect arm-knee coordination
  • no hip / knee / foot axis
  • Hunchback
  • strong supine position
  • tense neck
  • Elbows not close to the torso
  • Bent hand
  • loose foot straps


How does the movement work?

Even if there are indoor rowers with different resistance systems, the rowing technique used in rowing machine training is the same. It can be broken down into two phasesRecovery phaseand thePull phase, subdivide.To breathe You during theRecovery phaseto then in theExhale again in the pull phase. At first, the individual movements may seem a bit wooden, but with experience your movement will become more fluid. Paradoxically, you begin your rowing exercise during the recovery period.

The recovery phase


  • Back seat
  • Legs straight
  • Arms drawn
  • Upper body leaned back slightly

► Extend your arms forward

  • Back seat
  • Legs straight
  • Arms stretched
  • Upper body slightly bent forward

► Tighten your legs and move your upper body forward

  • Front seat
  • Legs drawn up
  • Arms stretched
  • Upper body slightly bent forward

► Straighten your legs

The pull phase

  • Back seat
  • Legs straight
  • Arms stretched
  • Upper body slightly bent forward

► Move your torso backwards

  • Back seat
  • Legs straight
  • Arms stretched
  • Upper body upright

► Draw your arms up

  • Back seat
  • Legs straight
  • Arms drawn
  • Upper body leaned back slightly


How do I train on a rowing machine?

Very important: drink enough water before, during and after training!

Warm up & cool down

You need to workout before your rowing machinedo not stretch. However, it is appropriate that you do this beforehand 5 minutes before a training session on your rowerwarm up slowlyto get your body used to the movement. Then follow our guidelines (times including warm-up and cool-down phase) from the rowing machine training plan that suits you for beginners or advanced riders. At the end of your workout with the rowing ergometer, plan one as well 3-minute cool down phase a. In this you slowly reduce the rowing intensity until you come to a complete standstill. In both phases, your pulse is best in the range of 40 to 60% of your maximum pulse.

How often and how long do I row?

We recommend you3 times a week too work out. As an experienced rower, you can do it 4 times. You always place between the respective training datesat least 1 day break a.Beginnerstart with a 20-minute workoutbefore slowly increasing. Only exercise longer to a limited extent. Instead of increasing the duration, it is better to increase the intensity of your training. You can find more detailed information on the duration and intensity of rowing in our rowing machine training plan.

What intensity do I train with?

Basically,never overtake yourself in rowing machine training. If you get out of breath this is a good sign that you are overdoing it. You should also be able to have a simple conversation while exercising. With fluid rowers, the intensity can be adjusted on the fitness equipment. In the case of rowing machines with air resistance or WaterRower, the resistance is based solely on the strength you invest. This means,the harder you pull, the stronger the resistance becomes. But regardless of the different resistance systems, you don't need a special WaterRower training plan. As a beginnerstart with a low intensity. Either set this on the rowing machine or row more slowly with the rowing machine. With timeslowly increase your intensitywithout overstraining your body.

Is rowing especially suitable for strength training?

Rowing not only helps you to stay fit and improve your health, it also brings benefitsadditional advantages im with yourself. In almost no other sport are so many different muscle groups trained at once as in rowing. So in case your focus is more on thatBuilding the muscles then I'll give you the following tips here.
Shorten the training time and increase the intensity of the units. In order to strengthen the back muscles, the training should be adjusted so that your muscles are exhausted after about 5 minutes. I recommend a beat frequency of about 24 to 28 beats per minute. Normally, the back muscles and all other muscle groups have got used to this stimulus after about 6-8 weeks of regular training. As soon as this is the case, the intensity needs to be increased slightly again in order to expose the muscles to unusual stimuli. Please keep in mind that in addition to training, a balanced diet with sufficient protein is the basic requirement for building muscle.


Our current offers on the topic

Rowing machines from Mein-Pulsschlag.de - 3% special discount

Promotion discount until May 31, 2020!
Due to a restructuring, we are offering a special discount on our range of top rowing machines until May 31, 2020.

With the discount code in the shopping cart, we leave you 3% of the purchase price after - and the order is natural free shipping!

Rowing machine training plan 2021 for beginners

week 1

Day minutes pulse beats per minute
​   1          20         60 - 70%              20 - 22
   2          20         60 - 70%              20 - 22
   3          20         60 - 70%              20 - 22

Week 2

Day minutes pulse beats per minute
​   1          23         60 - 70%              21 - 23
   2          23         65 - 75%              21 - 23
   3          25         60 - 70%              21 - 23

Week 3

Day minutes pulse beats per minute
​   1          27         65 - 75%              22 - 24
   2          27         60 - 70%              22 - 24
   3          30         65 - 75%              22 - 24

Week 4

Day minutes pulse beats per minute
​   1          30         60 - 70%              23 - 25
   2          30         65 - 75%              23 - 25
   3          33         60 - 70%              23 - 25

Week 5

Day minutes pulse beats per minute
​   1          33         65 - 75%              24 - 25
   2          33         60 - 70%              23 - 25
   3          35         65 - 75%              24 - 25

The basic idea of ​​this simple training plan is to internalize the sequence of movements and the number of strokes with a relatively short training period and to row in a controlled or correct manner. Overloading and incorrect movements should be avoided, especially at the beginning.
After the 5th week of training you will be able to row constantly for ~ 30 minutes.
If you find that your pulse / heartbeat is outside the recommended range (usually too high) during training, we recommend reducing the number of beats by 4 beats.

Have you successfully completed the training plan for beginners, know how to perform rowing movements correctly and are you looking for a new challenge? OursTraining plan for advanced users asSuggestions for a challenging and varied workout you'll find here.

If you are wondering which rowing machine is right for you, then take a look at oursTest report "Concept2 or WaterRower"pure.
Here you can find out whether the WaterRower can hold a candle to the Concept2 or whether the Concept2 cannot withstand the rowing machine to be compared.