You might already be familiar with the classic exercise machines in your gym’s cardio room: treadmill, stairmaster, elliptical, bike, etc. One you might be less accustomed to? An indoor rowing machine.

Unlike a treadmill or elliptical, where the motion, physics, and workouts are fairly self-explanatory, you probably won’t get indoor rowing right the first time—or know exactly what you should be doing on the machine. Nailing down perfect rowing form takes some practice, but once you get the hang of the movement, you’ll tap into a load of health benefits from adding rowing machine workouts to your routine. 

“Rowing is an excellent endurance and strength full body workout that has the added benefit of being low-impact,” says Peloton instructor Katie Wang. “This makes it an extremely efficient workout that’s manageable for a variety of fitness levels and ages.”

Wondering what, exactly, a rowing machine workout should look like? Do you just hop on and row, or is there more to it? Here’s everything you need to know about rowing machine workouts, including their benefits, a sampling of rowing workouts to try (for all levels), and how to incorporate them into your routine. 

The Benefits of Rowing Machine Workouts 

As Katie notes, rowing machine workouts offer a trove of benefits. And perhaps most importantly, rowing is easy on your joints, making it an accessible and safe cardiovascular exercise for most ages, body types, and ability levels. Here are a few other key benefits associated with rowing: 

6 Rowing Machine Workouts to Try

Looking to do a self-guided rowing machine workout? Below, check out six different types of workouts for a range of experience levels.

Beginner Rowing Workout

“If you’re relatively new to rowing, I recommend starting with some 10- to 15-minute [sessions],” Katie suggests. Expect it to feel like a new skill—because it is. “Many of us have been lucky in this lifetime to have walked, run, or jumped on a bike since we were children,” Kate says. Few of us have rowed in our lifetime, so don't be discouraged if you feel a little uncertain on some of the cues, terminology, or movements after trying your first [session].” Spend a few minutes learning how to use a rowing machine and what strokes per minute (aka stroke rate) means, then try the beginner-friendly rowing workout below.

Here’s an example of a 15-minute beginner rowing workout:

Interval Rowing Workout

If you want to get a quick and challenging cardio workout in, try a short and sweet high-intensity interval training (HIIT) workout. This workout style alternates high-intensity work intervals with periods of rest. To try an interval workout on a rowing machine, try the sample 20-minute routine below. 

Here’s an example of a 20-minute interval rowing workout:

Distance Rowing Workout

One great way to make rowing workouts a bit more advanced (and exciting) is by setting a distance goal. These can be lightning-fast 250-meter sprints or long-haul 2,000-meter races. Try the below 2,000-meter workout, note your finish time, and try to beat it after a few months of consistent rowing sessions.

Here’s an example of a 2,000-meter distance rowing workout:

Endurance Rowing Workout

To build aerobic endurance, try a longer rowing machine workout of 30 minutes or more. While endurance rows might contain a handful of intervals, think of them like marathon training: You’ll stick to a steady-state split time (aka pace) that’s manageable, albeit slightly uncomfortable, for as long as possible. Typically, your stroke rate won’t vary dramatically throughout the workout. 

Here’s an example of a 45-minute endurance rowing workout:

Tabata Rowing Workout

Traditional Tabata workouts involve doing 20-second intervals of all-out work followed by 10 seconds of rest, then repeating this for eight rounds. This Tabata “set” takes four minutes total and can be an entire workout if you’re short on time, or you can rest for a few minutes then repeat the entire Tabata two to four more times for a longer (and seriously intense) workout. In the case of many rowing workouts, Tabata-style intervals may be included as part of a larger interval workout.

Here’s an example of a 20-minute Tabata-inspired rowing workout:

Power Drive Rowing Workout

Not all rowing has to be fast and furious. In fact, some of the most advanced rowing workouts rely on slow, powerful drives—between 20–23 strokes per minute. “Faster definitely doesn’t mean ‘better’ on the row,” Katie explains. “Rowing at a faster stroke rate can often lead to less power per stroke and form flaws, which overall means less efficiency. Working at a slower pace also allows for more time under tension, which is really where the strength portion of the workout comes into play.” 

In a power drive workout, you’ll focus on making strong, powerful drives, attempting to bring down your split time with each pull. (Think of it like doing consecutive deadlifts: Your legs, back, and core go into hyperdrive for each strong pull.) 

Here’s an example of a power drive workout:

What to Expect During a Rowing Class

If you’re stepping into a rowing class for the first time—or cueing up a class on the Peloton Row or Peloton App—remember that there’s going to be a learning curve, and that’s OK. “Think back to the first time you rode a bike. It takes time, practice, and a willingness to learn,” Katie says. “And that’s the fun part—learning to move your body in a different way! There is something incredibly rewarding about mastering a new workout, so enjoy the journey.” 

To give you an idea of what to expect, here’s what an instructor-led rowing class might look like:

How Long Should You Use a Rowing Machine During Each Workout?

How long you should use a rowing machine depends on your personal fitness level and goals. For example, as Katie says above, beginners should start with shorter rowing workouts, ranging from 10–15 minutes. If you’re doing rowing machine workouts on the Peloton Row or using the Peloton App, the instructor-led classes range from five to 60 minutes.

If rowing is your main form of exercise, keep in mind that the World Health Organization (WHO) recommends adults get at least 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity exercise (or an equivalent combination of the two) each week. So, for example, you may want to complete a 30-minute moderate-to-high-intensity rowing workout into your routine three or four times per week. 

If you finish a workout and find you have a little energy left in the tank, Katie recommends trying Peloton’s Extra 5 rowing classes, which are designed to be tacked on to a workout after you’re already thoroughly warmed up. And no matter how long you decide to row for, just remember to save a few minutes before and after your workout for a warm-up and a cooldown.  

How Often Should You Use a Rowing Machine?

You can use a rowing machine as often as you’d like—the best frequency for you will ultimately depend on your schedule, goals, current fitness level, and experience with rowing. As mentioned above, if rowing is your main form of exercise, you’ll want to do enough to hit the WHO’s recommended cardio quota of at least 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity exercise (or an equivalent combination of the two) each week. You could hit that with one or two days of long endurance rows, or lots of shorter rowing workouts spread through four to six days per week.

If you’re a beginner or coming back to rowing after a break, you want to ease yourself in. Doing too much too soon can leave you susceptible to injury or super sore, which can get in the way of sticking with your routine. “Also, make sure that you’re supplementing with strength training and recovering properly—mobility work, foam rolling, and stretching will go a long way, especially when you're starting out with a new workout,” Katie says.

Finally, remember that there is such a thing as too much cardio; experts recommend taking at least one rest or recovery day per week, and watching for signs of overtraining, including persistent fatigue, insomnia, frequent illness, and mood disturbances.

Peloton Rowing Workouts

To take advantage of Peloton’s rowing classes, you can hop on a Peloton Row or cue up a class on the Peloton App. “Our rowing content is expansive, ranging from 5- to 60-minute rowing classes,” Katie says. “Classes vary from music themed, to intervals, endurance, HIIT training, warm up, cool down, and specific form and drills classes if you’re looking to target one part of your stroke.” If you’re working out on the Peloton Row, there are also scenic classes that allow you to virtually row all over the world with or without guidance from an instructor. 

If you’re new to rowing, Katie specifically recommends the three-week You Can Row Program. “It’s an excellent starting point for a beginner rower,” she says. It includes three workouts per week, five to 30 minutes in length, and includes rowing workouts, form and drills sessions, and stretch classes. 

Here’s a breakdown of the main types of rowing classes you can take with Peloton:

Not sure where to begin? “I always recommend starting with some form and drills classes, some beginner classes, and then also checking out some music-focused classes,” Katie says,” so you can learn the form, the basics, and then apply it to some fun music you love.”