Zach Fowle’s Favourite Indoor Rowing Exercises Forward of USRowing Indoor Championships

When he’s not dwelling the suburban life—advertising and marketing job, spouse, toddler, canine—Zach Fowle is strapped into his ergometer, the rhythmic whirring ticking off the a whole lot of miles he travels yearly with out leaving his basement.

Fowle, 38, has been a aggressive indoor rower for 5 years. Nonetheless, he didn’t transition from water to machine like many rowers. “My CrossFit coach observed I all the time crushed the exercise’s rowing phase and instructed I attempt competing,” he says.

Fowle started with digital competitions, racing towards different rowers worldwide by way of 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 velocity, endurance, energy, and technique. Fowle received bronze (tying for third place). “After that, I needed to get into all the things indoor rowing.”

Different main races adopted, together with a return to the Versa Problem in 2024 and the 2025 USRowing Indoor Championships, the 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. Apart from occasional energy coaching (largely 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 simple 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 improve endurance,” says Dr. Edward Phillips, an affiliate professor of bodily drugs and rehabilitation at Harvard Medical Faculty and indoor rower fanatic.

Analysis has proven that indoor rowing can match treadmill and elliptical coaching in rising VO2 max—the utmost quantity of oxygen your physique makes use of throughout train and a key indicator of cardiovascular health.

Indoor rowing additionally provides one thing different cardio can’t: a total-body exercise. “The primary false impression about rowing is that it largely works the higher physique,” says Fowle. “But it surely’s 60% legs, 30% again, and 10% arms.”

Rowing engages about 86% of the physique’s muscle mass with each stroke. It primarily works the posterior chain, the group of bottom muscle mass that run from the heels to the higher again:

• Calves
• Hamstrings
• Glutes
• Erector Spinae (the muscle mass working alongside the backbone)
• Lats
• Traps
• Deltoids.

Indoor rowing’s health prowess has even caught the eye of scientists, who’re finding out the way it might shield towards the damaging bodily results of long-term spaceflight.

4 Rowing Exercises for Each Stage

Though it’s possible you’ll by no means attain Fowle’s efficiency stage, you may make the most of his exercises. Listed below are three of his favourite routines. Alter the time, distance, relaxation interval, and tempo based mostly in your health stage and exercise purpose. “They’re designed so you are able to do all the things from taking it simple to murdering your self,” says Fowle.

Earlier than beginning, you could first study correct type and approach. With out them, you waste power, tire shortly, and improve your danger 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. While you’re prepared, begin accumulating your miles.

20r30: A super beginning place for newcomers. Row at a 20 stroke price (the variety of strokes taken in 1 minute) continuous for half-hour. (Most fitness center machines show stroke price. If not, rely your strokes each minute.) “It’s a exercise that progressively builds cardio and muscle endurance at a stroke price that means that you can apply good type,” says Fowle. “Growing 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 price (60% to 70% of your most coronary heart price, 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 commonly extra correct than wrist units. The speak take a look at is one other technique for estimating once you’re in Zone 2. You possibly can nonetheless maintain a dialog, however can’t sing, or the trouble appears like a 4 or 5 on a 10-point scale.

Velocity Pyramid: An interval-based routine the place you “climb” to the pyramid’s high by progressively rising the space and relaxation interval. As soon as there, you repeat the sequence in reverse to descend. “It’s a fantastic take a look at for endurance and energy,” says Fowle. “The purpose is to keep up a quick tempo. Not a full dash, however undoubtedly fast and uncomfortable.” It really works like this:

1. Row for 250 meters; relaxation for 1 minute
2. Row for 500 meters; relaxation for 3 minutes
3. Row for 750 meters; relaxation for 4.5 minutes
4. Row for 1,000 meters; relaxation for six minutes
5. Then reverse the order: 750, 500, and 250.

Row Golf: The Aggressive Cardio Problem

Row Golf is a enjoyable strategy to observe your progress and spark motivation. The exercise mimics an 18-hole spherical of golf. Nonetheless, every “gap” is a 1-minute dash through which you row as quick as potential for 60 seconds. Your rating for every gap is decided by what number of meters you cowl. As an example, if you happen to row beneath 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 if you happen to can beat it throughout your subsequent spherical,” says Fowle. Not up for a full 18? Play 9 holes.

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