June 8, 2025, 3:43 pm | Read time: 5 minutes

Training with a system: Anyone serious about improving in sports can’t avoid tracking their workouts. FITBOOK author Nina Ponath shares the results of a focused self-experiment in Rowing with the Apple Watch.

A Herniated Disc Changed My Training

In 2020, I had a herniated disc—and suddenly, my beloved sport, running, was off the table. For months, I spent half an hour each morning warming up my back enough to get out of bed.

I temporarily replaced my running shoes with physical therapy, and my back, now free from the jolts of asphalt, improved quickly. But my mind didn’t: I missed running, not just physically but mentally. I needed to find a substitute.

What the Apple Watch Revealed About My Fitness

To strengthen my back and prevent future herniated discs, I bought a rowing machine—fitting the then-popular lockdown and home workout trend—and started my day with 30 to 45 minutes on it. I trained without a plan, mainly for the mood boost. Apparently, I was doing something right, as my Apple Watch showed the best VO₂max of my life after a few months. Was it really the Rowing?

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Why Rowing? A Sport with Many Benefits

Rowing is one of the most effective cardio sports for a reason: It engages almost all muscles–legs, back, shoulders, arms, and core. It’s also joint-friendly, as the load is evenly distributed, avoiding impact stress like running.

Another advantage: The calorie burn is high. Rowing makes you quite fit. A prime example is former German lightweight rower and world champion Lars Wichert, who completed an Ironman in under eight hours as a triathlon amateur—a time that ranks him among Germany’s top triathletes.

Rowing and VO₂max – What Does the Cardiologist Say?

I wanted to know if Rowing really has such a significant effect on maximum oxygen uptake (VO₂max) and asked Leipzig cardiologist Dr. Anand Roy. “Rowing has the advantage of engaging both the upper and lower body,” the expert explained. While Rowing isn’t strength training, it uses a comparatively high percentage of total muscle mass: “Rowing clearly has the advantage of engaging both the upper and lower body equally. It’s not classic strength training, but it uses a very high percentage of total muscle mass—and that positively impacts VO₂max,” says Dr. Anand Roy.

According to some studies, Rowing even boosts endurance more than other endurance sports like jogging.^1,2 Rowers often have larger and stronger hearts than similarly trained runners—despite comparable cardiovascular performance.³ The reason is the high oxygen demand during Rowing, which forces the heart to pump more blood per beat. This higher stroke volume leads to a lower resting heart rate, more efficient heart function, and a higher VO₂max value, meaning improved maximum oxygen uptake.

In line with this, a study from the University Hospital Ulm summarizes how extremely capable rowers must be. In “Olympic Rowing—Maximum Capacity over 2000 Meters,” researchers describe that rowers have above-average VO₂max values, bring enormous anaerobic reserves, and are particularly challenged cardiovascularly due to their seating position and movement cycle. This is a real boost for the heart and lungs.⁴ But: Just Rowing isn’t enough.

Also interesting: How Long Should Men and Women Be Able to Row

How to Specifically Increase VO₂max

“To truly improve VO₂max, you need targeted stimuli,” says Dr. Roy. Particularly effective: intervals where you push to your personal limit for at least four minutes.

That’s exactly what I wanted to try. Goals can only be achieved with a plan. So, I trained consciously for a few weeks with my Apple Watch, focusing on my heart rate. Note: Smartwatches like the Apple Watch don’t measure heart rate exactly. They provide guidance and clearly show deviations from the norm.

Also interesting: What the VO₂max Value Can Reveal About Endurance

My VO₂max Rowing Experiment – Training with the Apple Watch

To improve specifically, I planned three sessions per week, structured as follows:

• Long endurance base—at least 40 minutes at max 135 heart rate
• Interval training—four minutes hard, two minutes easy, repeated several times
• Moderate session—20–30 minutes in the comfort zone

Additionally, I paid attention to the signals from my Apple Watch: It helped me avoid over-pacing in the base area and warned me of unusually low heart rate variability—a sign that my body might be dealing with stress or an infection. In that case, it was better to take a break.

Rowing for VO₂max–Better Than Running?

Unlike running training, I experienced fewer wear and tear issues. No shin splints, no joint problems, no “pulling” in the back. Rowing feels like endurance training with built-in protection to me—ideal for anyone wanting to train intensively toward a goal.

Rowing: What’s the Benefit? My Interim Conclusion

After two or three weeks of intensive training, there’s naturally no huge VO₂max leap yet. If it were that easy, we’d all be endurance machines. But: The sessions are getting easier. My heart rate remains more stable, my sense of exertion improves, and I’m less quickly exhausted.

Maybe these are the first subtle signals of an improving VO₂max—or simply the effect of regular training.

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Conclusion: Apple Watch and Rowing–A Good Team?

Rowing is a top sport that not only improves endurance but also trains muscles and enhances oxygen uptake. To get the most out of training, you should plan it and not just row aimlessly. With a smartwatch like the Apple Watch, you can manage your training, perform intervals in a controlled manner, and monitor recovery. However, don’t expect too much too quickly. Training is a long-term investment, not a race.