June 13, 2025, 11:35 am | Read time: 5 minutes
When it comes to endurance training, running, cycling, and rowing are three of the most popular and effective sports. They not only enhance the cardiovascular system but also strengthen muscle power and coordination. However, each sport has its own advantages and differences, making them more suitable for specific fitness goals.
When it comes to burning fat or increasing endurance, fitness enthusiasts face a dilemma–which endurance discipline–rowing, cycling, or running–is best suited for them? Although all disciplines enhance endurance, they differ in calorie consumption, muscle activation, and target audience. Fitness trainer and FITBOOK fitness expert Alina Bock explains how the different disciplines vary and which sport is best suited for whom.
Overview
Rowing, Cycling, and Running–What Do They Offer?
Whether rowing, cycling, or running–each endurance discipline has its own advantages and challenges. They also differ in muscle involvement and calorie consumption. The following sections will explore the individual disciplines and their differences in more detail.
Rowing: Benefits, Muscles, and Calorie Consumption
Rowing on a rowing machine combines endurance training with effective muscle training. This workout engages the back, core, arms, shoulders, and leg muscles. The variety of muscles trained results in high calorie consumption, which varies depending on intensity. Moderate rowing burns about six to ten calories per minute, moderate rowing ten to 15, and intense rowing 15 to 20 calories.
One of the biggest advantages is the combination of strength and endurance training. Those with limited time can effectively combine endurance and strength training while rowing. Additionally, the rowing machine can be adjusted according to training preferences: intervals, instances, resistance, and more can be set on the display.
Running: Benefits, Muscles, and Calorie Consumption
Running is probably one of the most common endurance disciplines, which can be done anytime and anywhere without equipment. Running primarily targets the leg muscles, including the thighs, glutes, and calves. Additionally, the abdominal muscles and back muscles, mainly the large back muscle, are engaged through arm movement. The calorie consumption while running varies depending on the runner’s weight, training experience, and pace.
A beginner burns more calories while running than a runner with years of experience, as their body and involved muscles are not yet accustomed to the movements. Once the body becomes accustomed to the movements and can coordinate the muscles, it works more efficiently and conserves energy. Calorie consumption also varies depending on the training location: running outdoors burns more calories than on a treadmill in a gym, as factors like air resistance, uneven terrain, or inclines come into play. Generally, it can be assumed that at a moderate pace (5 to 6 mph), about 500 to 600 calories per hour can be burned, and at a faster pace (7 to 9 mph), 800 to 900 calories can be burned.
A major advantage of running is its independence from time and location. Additionally, running effectively promotes the cardiovascular system and leg muscles. The core is also strengthened with proper engagement.
Cycling: Benefits, Muscles, and Calorie Consumption
Another popular discipline for endurance training is cycling. It effectively trains the leg and glute muscles. Calorie consumption strongly depends on the pace. At a slow pace, calorie consumption can range from 200 to 400 calories per hour, while at a fast pace with high resistance, up to 600 to 900 calories can be burned.
Advantages of cycling on an ergometer include the precise dosage of the load and the ability to monitor the pulse. The low coordination requirement and low risk of orthopedic injuries make ergometer training suitable for everyone, including beginners. For example, people with back issues can safely engage in cycling on an ergometer.
Which Discipline Has the Highest Risk of Injury?
When comparing the risk of injury from running, cycling, and rowing, running is at the top due to the constant impact on the joints (especially the knees and ankles). Uneven terrain outdoors can be risk factors for twisting and falling, further increasing the risk of injury. Additionally, constant running and overexertion can lead to injuries such as knee pain, shin splints, Achilles tendonitis, and more. Therefore, when running, it’s important to focus on healthy foot rolling and sufficient recovery.
Cycling and rowing on an ergometer are particularly joint-friendly disciplines. However, it’s always important to maintain a straight back to minimize the risk, especially for back issues.
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Who Is Best Suited for Each Sport?
Depending on training goals and prerequisites, different recommendations arise regarding the choice of endurance discipline. Those aiming for a high calorie burn and improved coordination should choose sports like running and rowing, where many muscles are trained and must work together. Rowing is also best suited for those who want to combine endurance and strength training and don’t have much time to train both separately. Running outdoors can also promote stress reduction and mental health.
People with joint and back problems should opt for rowing and cycling, as these sports are particularly joint-friendly. Cycling is also particularly suitable for beginners, as the intensity can be easily and quickly adjusted. Those affected by cardiovascular diseases such as high blood pressure should prefer the exercise bike, where the pulse can be monitored by sensors on the handle.