Outside of his everyday routine in the suburbs—complete with a marketing career, a loving wife, a young child, and a family pet—Zach Fowle dedicates significant time to his ergometer. The steady, mechanical hum of the machine marks the countless miles he covers annually, all from the comfort of his home basement.
At 38 years old, Fowle has immersed himself in competitive indoor rowing for the past five years. Unlike many athletes who shift from on-water rowing to machines, his journey began differently. “My CrossFit instructor observed that I consistently dominated the rowing portions of our sessions and encouraged me to explore competitive opportunities,” he explains.
Fowle kicked off his competitive career with virtual races, pitting himself against rowers from around the globe through online platforms and dedicated applications. This quickly led to qualification for his debut major live competition, the 2023 World Rowing Versa Challenge, which formed part of the World Rowing Indoor Championships. Competitors tackled five grueling events that evaluated their speed, stamina, power output, and tactical skills. Fowle secured a bronze medal by tying for third place. “That achievement ignited my passion to dive deeper into the world of indoor rowing,” he shares.
Subsequent high-profile events included his comeback at the 2024 Versa Challenge and a strong showing at the 2025 USRowing Indoor Championships, where he claimed silver in the 2,000-meter race. Looking ahead, he is set to participate in the 1,000-meter event at the 2026 World Rowing Virtual Indoor Championships in late February.
Health Advantages of Indoor Rowing
For those aiming to achieve top-tier physical condition, indoor rowing presents an excellent option. Zach Fowle serves as a prime example of its effectiveness. Apart from sporadic strength sessions focused primarily on squats and bench presses, rowing constitutes his sole form of physical activity. “Consistent rowing sessions maintain my fitness at a high level,” he affirms.
This form of exercise stands out as low-impact yet intensely demanding, sparing the joints while challenging the entire body. “Indoor rowing proves highly efficient for developing and sculpting muscles, bolstering heart and vascular health, and enhancing overall stamina,” notes Dr. Edward Phillips, an associate professor in physical medicine and rehabilitation at Harvard Medical School and a keen indoor rowing practitioner himself.
Scientific studies confirm that indoor rowing delivers benefits comparable to treadmill or elliptical workouts when it comes to boosting VO2 max—the peak volume of oxygen the body can utilize during intense activity, serving as a critical measure of aerobic capacity and cardiovascular prowess.
What sets indoor rowing apart from many other cardiovascular exercises is its comprehensive engagement of the body. “A common myth is that rowing primarily targets the upper body,” Fowle points out. “In reality, it breaks down to about 60% leg drive, 30% back involvement, and just 10% arm contribution.”
Each stroke activates roughly 86% of the body’s musculature. The exercise places special emphasis on the posterior chain, encompassing the key muscle groups along the back side from the lower legs up to the shoulders:
- Calves
- Hamstrings
- Glutes
- Erector Spinae (muscles that support the spine)
- Lats
- Traps
- Deltoids
The remarkable fitness benefits of indoor rowing have drawn interest from researchers, including investigations into its potential to counteract the adverse physiological impacts of extended space travel.
Four Essential Rowing Workouts Tailored to All Fitness Levels
While matching Fowle’s elite performance might be a distant goal, anyone can adopt his proven workout strategies. Below are four of his preferred sessions. Customize the duration, distance, recovery intervals, and intensity to align with your current abilities and objectives. “These routines are versatile, allowing you to scale from gentle efforts to all-out maximum exertion,” Fowle advises.
Prior to diving in, mastering correct technique and posture is non-negotiable. Poor form leads to inefficient energy use, premature fatigue, and heightened chances of lower back discomfort, according to Fowle. “The ergometer doesn’t forgive those who skip preparation.”
He recommends studying tutorial videos online. One standout resource is Dark Horse Rowing on YouTube. Once you’ve got the basics down, begin logging those training miles with confidence.
20r30: Perfect for newcomers, this session involves maintaining a steady 20 strokes per minute continuously for 30 minutes. (Gym ergometers typically show stroke rate; otherwise, manually tally strokes each minute.) “This builds aerobic capacity and muscular stamina progressively at a rhythm that supports flawless technique,” Fowle describes. “Tracking increases in total distance rowed signals clear progress in your conditioning.”
Zone 2: Fowle’s preferred moderate-effort steady-state workout activates fat metabolism and fortifies heart endurance. Employ a heart rate monitor to sustain Zone 2 intensity—60% to 70% of your max heart rate (estimated as 220 minus your age)—for 20 minutes. Recover for 1 minute 30 seconds, then complete two additional rounds. Opt for chest strap or armband monitors for superior precision over wrist-based ones. Alternatively, use the talk test: conversation remains possible, but singing does not, equating to a 4 or 5 on a 10-point exertion scale.
Speed Pyramid: This interval protocol builds like a pyramid, escalating distance and rest duration to the peak before descending in reverse. “It rigorously assesses both endurance and power,” Fowle states. “Aim to hold a brisk pace—challenging and fast, though not an all-out sprint.” Follow this progression:
- Row 250 meters; rest 1 minute
- Row 500 meters; rest 3 minutes
- Row 750 meters; rest 4.5 minutes
- Row 1,000 meters; rest 6 minutes
- Reverse: 750, 500, 250 meters
Row Golf: This engaging format gamifies training to monitor improvement and sustain enthusiasm, styled after an 18-hole golf round. Every “hole” consists of a 1-minute maximum-effort sprint: row all-out for 60 seconds, with distance determining your score. Below 300 meters scores a bogey; 300-320 meters is par; 321-335 meters a birdie; over 335 meters an eagle. Take 1 minute rest between holes. “Tally your total like a golf scorecard and challenge yourself to lower it next time,” Fowle suggests. Short on time? Opt for a 9-hole version.
