When he’s not residing the suburban life—advertising job, spouse, toddler, canine—Zach Fowle is strapped into his ergometer, the rhythmic whirring ticking off the tons of of miles he travels yearly with out leaving his basement.
Fowle, 38, has been a aggressive indoor rower for 5 years. Nevertheless, he didn’t transition from water to machine like many rowers. “My CrossFit coach observed I at all times crushed the exercise’s rowing section and prompt I attempt competing,” he says.
Fowle started with digital competitions, racing towards different rowers worldwide through on-line platforms and specialised apps. He quickly certified for his first main in-person occasion, the 2023 World Rowing Versa Problem (a part of the World Rowing Indoor Championships), the place rowers competed in 5 demanding occasions that examined pace, endurance, energy, and technique. Fowle received bronze (tying for third place). “After that, I needed to get into the whole lot indoor rowing.”
Different main races adopted, together with a return to the Versa Problem in 2024 and the 2025 USRowing Indoor Championshipsthe place Fowle earned silver within the 2,000 meters. (In late February, he’s scheduled to compete within the 1,000 meters on the 2026 World Rowing Digital Indoor Championships.)
Well being Advantages of Rowing
If you wish to attain peak situation, give indoor rowing a whirl. For proof, have a look at Fowle. Aside from occasional energy coaching (principally squats and bench presses), it’s his solely train. “Common rowing retains me in nice form,” he says.
Indoor rowing is a low-impact, high-intensity train that’s straightforward on the joints however pushes the physique to its limits. “It’s an efficient means to construct and tone muscle, strengthen cardiovascular well being, and enhance endurance,” says Dr. Edward Phillipsan affiliate professor of bodily medication and rehabilitation at Harvard Medical Faculty and indoor rower fanatic.
Analysis has proven that indoor rowing can match treadmill and elliptical coaching in growing VO2 max—the utmost quantity of oxygen your physique makes use of throughout train and a key indicator of cardiovascular health.
Indoor rowing additionally affords one thing different cardio can’t: a total-body exercise. “The primary false impression about rowing is that it principally works the higher physique,” says Fowle. “However it’s 60% legs, 30% again, and 10% arms.”
Rowing engages about 86% of the physique’s muscle tissue with each stroke. It primarily works the posterior chain, the group of bottom muscle tissue that run from the heels to the higher again:
- Calves
- Hamstrings
- Glutes
- Erector Spinae (the muscle tissue working alongside the backbone)
- Lats
- Traps
- Deltoids.
Indoor rowing’s health prowess has even caught the eye of scientists, who’re learning the way it could defend towards the damaging bodily results of long-term spaceflight.
4 Rowing Exercises for Each Degree
Though it’s possible you’ll by no means attain Fowle’s efficiency degree, you possibly can make the most of his exercises. Listed here are three of his favourite routines. Alter the time, distance, relaxation interval, and tempo primarily based in your health degree and exercise purpose. “They’re designed so you are able to do the whole lot from taking it straightforward to murdering your self,” says Fowle.
Earlier than beginning, you have to first study correct type and method. With out them, you waste power, tire shortly, and enhance your threat of decrease again pressure, says Fowle. “The rowing machine punishes people who find themselves not ready.”
He advises watching on-line tutorial movies. His alternative: Darkish Horse Rowing on YouTube. If you’re prepared, begin accumulating your miles.
20r30: A perfect beginning place for learners. Row at a 20 stroke charge (the variety of strokes taken in 1 minute) continuous for half-hour. (Most gymnasium machines show stroke charge. If not, depend your strokes each minute.) “It’s a exercise that steadily builds cardio and muscle endurance at a stroke charge that means that you can observe good type,” says Fowle. “Rising your complete meters over time is an indication your health has improved.”
Zone 2: This moderate-intensity exercise is Fowle’s go-to “regular state” train that ignites the physique’s fat-burning machine whereas constructing cardiovascular endurance. Utilizing a heart-rate monitor, row for 20 minutes whereas holding a Zone 2 coronary heart charge (60% to 70% of your most coronary heart charge, calculated by subtracting your age from 220). Relaxation for 1:30 after which repeat the sequence twice extra. A chest strap or armband monitor is usually extra correct than wrist gadgets. The discuss take a look at is one other methodology for estimating whenever you’re in Zone 2. You possibly can nonetheless maintain a dialog, however can’t sing, or the trouble looks like a 4 or 5 on a 10-point scale.
Velocity Pyramid: An interval-based routine the place you “climb” to the pyramid’s prime by steadily growing the space and relaxation interval. As soon as there, you repeat the sequence in reverse to descend. “It’s an important take a look at for endurance and energy,” says Fowle. “The purpose is to take care of a quick tempo. Not a full dash, however undoubtedly fast and uncomfortable.” It really works like this:
- Row for 250 meters; relaxation for 1 minute
- Row for 500 meters; relaxation for 3 minutes
- Row for 750 meters; relaxation for 4.5 minutes
- Row for 1,000 meters; relaxation for six minutes
- Then reverse the order: 750, 500, and 250.
Row Golf: The Aggressive Cardio Problem
Row Golf is a enjoyable option to observe your progress and spark motivation. The exercise mimics an 18-hole spherical of golf. Nevertheless, every “gap” is a 1-minute dash wherein you row as quick as attainable for 60 seconds. Your rating for every gap is set by what number of meters you cowl. For example, when you row under 300 meters, that’s a bogey; 300 to 320 meters equals a par; 321 to 335 is a birdie, and any distance above 335 is an eagle. Relaxation for 1 minute between holes. “Add up your rating like golf after which see when you can beat it throughout your subsequent spherical,” says Fowle. Not up for a full 18? Play 9 holes.
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