May 14, 2026, 6:52 am | Read time: 6 minutes
When it comes to endurance training, running, cycling, and rowing are three of the most popular and effective sports that not only promote the cardiovascular system but also strengthen muscle power and coordination. However, each sport has its own advantages and differences, making them more suitable for certain fitness goals.
When it comes to burning fat or increasing endurance, fitness enthusiasts face the dilemma of choice–which endurance discipline–rowing, cycling, or running–is best suited for them? Although all disciplines increase endurance, they differ in calorie consumption, muscle activation, and suitable target groups. Fitness trainer and FITBOOK fitness expert Alina Bock explains how the different disciplines differ and for whom each sport is best suited.
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 the muscles involved 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 the 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 that 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 because their body and the muscles involved 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. Additionally, calorie consumption varies depending on the training location: running outdoors burns more calories than on a treadmill in the gym due to factors like air resistance, uneven terrain, or inclines. Generally, 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 place. Additionally, running effectively promotes the cardiovascular system and strengthens the 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 depends heavily 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, 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.
Beware of the Calorie Trap!
Anyone who assumes that the calories displayed during training fully represent the additional consumption is making a mistake. FITBOOK Editor-in-Chief Nuno Alves points this out, who also addresses exercise in his book “Highway to Health–In 7 Steps to a Healthy Long Life,” set to be released on January 4, 2027: “Calorie counts during endurance training often do not represent the pure additional consumption from the session. This is a common misconception. Instead, many fitness devices and apps show the total consumption.” Part of this would have occurred without exercise, as the body consumes energy even at rest. “What matters is how high the additional consumption is compared to the same time without training.” In a running session where 600 calories burned are displayed on the watch, Alves says, depending on the duration and person, roughly 60 to 100 calories can be attributed to resting consumption. The actual additional consumption from the training is correspondingly lower. His conclusion: “Endurance training remains very valuable for fitness. However, those looking to lose weight should not see the displayed calories as a free pass to eat more afterward.”
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Which Discipline Has the Highest Risk of Injury?
Comparing the risk of injury from running, cycling, and rowing, running is at the top due to the constant impact force on the joints (especially on the knees and ankles). Uneven terrain in the open can be risk factors for twisting and falling, further increasing the risk of injury. Additionally, constant running and overuse can lead to injuries such as knee pain, shin splints, Achilles tendonitis, and more. Therefore, when running, it’s important to pay attention to healthy foot rolling and sufficient recovery.
Cycling and rowing on an ergometer are particularly joint-friendly disciplines. However, always maintaining a straight back is important to minimize the risk, especially for back issues.
For Whom Is Each Sport Best Suited?
Depending on training goals and prerequisites, different recommendations arise regarding the choice of endurance discipline. Those aiming for a high number of burned calories 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 do not have much time to train both separately. Running in nature 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.