The rowing machine has a reputation: it is an effective machine, but a monotonous one. Repetitive movement, a screen scrolling by, minutes that seem to stretch on forever… Many people give up before even giving this tool, which is nevertheless extremely effective for physical fitness, a chance.
However, boredom on the rowing machine is not inevitable. It is above all a question of training structure. Whether you are just starting out or looking to spice up your workouts, here are some concrete tips to help you use the rowing machine to its full potential, as regularly as possible.
1. The secret: vary the stimuli, not just the intensity
By regularly changing the stimulus, the body continues to adapt and the mind remains engaged. This is the fundamental principle that allowed me, during my Olympic preparation, to handle significant training volumes without getting bored, by training in a group with a structured program that varied the intensities.
This approach of variation is just as valid for beginners: there is no need for complex plans. A few simple rules are enough to transform a repetitive workout into a stimulating session. The rest of this article provides you with the concrete tools to do so.
2. Long sessions: not just for cardio
Long sessions at a low stroke rate (between 18 and 22 strokes per minute, sometimes 24 over short sections) have a reputation for being the most monotonous. And yet, they are valuable, provided you know how to approach them.
During my Olympic preparation, these 2 to 2.5-hour sessions were essential for working on rowing efficiency: finding the movement that requires the least energy possible for the same speed. It is not just about endurance; it is genuine technical work.
For you, the idea is the same: long sessions develop endurance and technique, making your movement more efficient. During an endurance session lasting 20 to 60 minutes, regularly vary the stroke rate between 18 and 22, with short periods at 24. Stroke rate is the number of rowing strokes per minute. It is often displayed as s/m on your rowing machine screen (in the photo below, it is shown at the bottom left of the rowing machine screen). With each stroke rate variation, finding your breathing rhythm again at a different rowing frequency and adjusting your technique at each level are the small adaptations that keep your mind occupied. It also helps you stay focused, even over a long duration.
Example of a varied endurance workout:
30 minutes with:
- 2 min at stroke rate 18
- 2 min at stroke rate 22
- 1 min at stroke rate 24
- 20 sec active recovery
→ Repeat this sequence throughout your block.
3. Interval training: the natural ally against boredom
During interval sessions, boredom rarely appears. The intervals are short, the effort is intense, and time passes quickly. It is often the type of workout beginners fear the most, yet it is the one that creates the least feeling of monotony and the most physical progress. Be careful: this type of workout should not be done every day and requires good technical mastery of the movement.
The stroke rate is generally between 30 and 38 strokes per minute during this type of session. To add even more variety, play with both the duration of the intervals and the stroke rates within the same session.
Example of a varied interval workout:
- 4 × 2 min at stroke rate 32, 1 min 30 recovery
- 6 × 1 min at stroke rate 34, 1 min recovery
- 8 × 30 sec at stroke rate 38, 30 sec recovery
→ Alternating formats is enough to maintain attention from start to finish. You can complete each block separately as a full workout or combine all three if you are used to interval training.
4. Threshold training: intermediate blocks with stroke rate variations
It is during threshold sessions that boredom can settle in most easily: they are neither short enough to be stimulating like interval training, nor long enough to switch into “autopilot mode” like an endurance session.
The solution: intermediate effort periods lasting between 4 and 8 minutes, with stroke rate variations within the same block. The threshold stroke rate range is between 22 and 26 strokes per minute. Here is a concrete example:
6-minute threshold block:
- 2 min at stroke rate 22
- 2 min at stroke rate 24
- 2 min at stroke rate 26
This block should be repeated between 2 and 6 times, with a 2-minute break between each repetition. The progressive increase in stroke rate leads to an increase in speed and a shorter recovery time on the return phase: the effort can therefore feel increasingly intense without necessarily pushing harder during the drive phase. Changing every two minutes is enough to bring your focus back.
5. Strength training on the rowing machine: playing with resistance
The rowing machine is not only used for cardio. By varying the resistance factor in addition to the stroke rate (between 18 and 24 strokes per minute), you create a different stimulus in each block and transform the rowing machine into a true muscle-strengthening tool.
The principle: at a low stroke rate, the flywheel has enough time to slow down during the recovery phase, which forces you to accelerate it again with every stroke. This constant acceleration work combined with a high resistance factor is what creates the strengthening effect. This double variation, resistance and stroke rate, allows you to progress while avoiding the feeling of endlessly repeating the same movement.
Be careful to increase resistance gradually to give your body time to adapt to this higher load. Good technique is also necessary to ensure injury-free practice.
6. And with Kinomap?
Beyond the structure of the workout, the environment plays a role in how effort is perceived. The guided workouts and immersive routes available on Kinomap add a visual and motivating dimension to training: you are no longer watching a number scroll across the rowing machine screen, you are moving through a landscape, following a set rhythm, and working toward a visual goal. You are no longer rowing alone in front of your screen, but immersed in a beautiful landscape or following another rower.
It is an excellent complement to the variation principles mentioned above, especially for endurance sessions where boredom is most likely to occur.
In summary
Whether you are a beginner or a regular practitioner, the key idea is simple: regularly vary the type of session, stroke rates and effort durations. If your level allows it, also play with resistance. And use Kinomap to discover beautiful places around the world and be accompanied in your practice.
Even a 30-minute session can become stimulating from start to finish with these few adjustments.
Visit Kinomap to row in immersive environments or follow numerous coach-led sessions.
Here are the 3 types of sessions summarized in a table:
By Élodie Ravera — elite French national team rower, three-time Olympic finalist (Rio 2016, Tokyo 2020, Paris 2024), 2018 European champion, state-certified sports coach and founder of RowConcept.
Elodie Ravera
Rowing Athlete and Coach
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