Zach Fowle, a 38-year-old competitive indoor rower, transformed a CrossFit recommendation into a passion for ergometer training. Initially competing virtually, Fowle quickly qualified for major in-person events, securing a bronze at the 2023 World Rowing Versa Challenge and silver at the 2025 USRowing Indoor Championships.
Indoor rowing offers a low-impact, high-intensity workout that builds muscle, strengthens cardiovascular health, and boosts endurance. It engages approximately 86% of the body's muscles, with a significant emphasis on the legs and posterior chain. Research indicates its effectiveness in increasing VO2 max, comparable to treadmill and elliptical training.
Fowle shares four effective rowing workouts for various fitness levels:
- 20r30: A beginner-friendly routine for building aerobic and muscle endurance at a steady 20 strokes per minute for 30 minutes.
- Zone 2: A moderate-intensity, fat-burning session involving 20-minute rows at 60-70% of maximum heart rate, with short rests.
- Speed Pyramid: An interval-based challenge for endurance and strength, progressively increasing rowing distance and rest, then reversing the pattern.
- Row Golf: A fun, gamified workout mimicking golf, where each 1-minute sprint is a "hole" with scores based on meters achieved.