Rowing

Exercise Metrics, Activity Type Details, and Training Advice

CategoryCardio
Session20 - 60 min

Rowing combines full-body pulling power with strong aerobic demand, making it effective for endurance and strength endurance. A good stroke uses the legs, hips, trunk, and arms in sequence, so technique strongly affects both output and comfort. It can support steady aerobic work, threshold intervals, or hard sprint efforts.

Exercise Metrics

Fitness Profile [1]

Strength
6
Low-Intensity Cardio (aerobic)
9
High-Intensity Cardio (peak)
5
Mobility & Flexibility
2
Balance
2
Estimated impact of the activity on the 5 key fitness dimensions for longevity.
Based on Bryan Johnson's Blueprint Protocol.

Heart Rate Zones [2]

0
Rest
0 - 49 %
1
Very easy
50 - 59 %
2
Easy aerobic
60 - 69 %
3
Moderate aerobic
70 - 79 %
4
Hard
80 - 89 %
5
Very hard
90 - 100 %
Typical distribution as % of HR max.
Actual values depend on workout intensity, fitness level, duration, and individual physiology.

Activity Type Details

Apple Health label
Rowing
HealthKit reference [3]
.rowing
MET [4]
5 - 14
Typical session duration
20 - 60 min
Recommended fitness level
Beginner
Injury risk
Medium

Training advice

Benefits

Rowing combines strong aerobic demand with legs, hips, trunk, and pulling strength. It is efficient for endurance and strength endurance because each stroke asks the whole body to coordinate power smoothly.

What to watch out for

Technique drives both benefit and risk. Learn the sequence before chasing pace, avoid rounding or yanking through the lower back, and reduce intensity if grip, ribs, hips, or back start to feel irritated.

Streakout app preview – Summary, Insights & Timeline
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Explore other Activity Types in the Cardio category:

[1]
Learn more about fitness longevity dimensions in the "5 Pillars of Exercise for Longevity" resource.
[2]
Learn more about Heart Rate Zones in the "Heart Rate Zones Explained" resource.
[3]
The HealthKit HKWorkoutActivityType value this Activity Type is associated with.
[4]
MET (Metabolic Equivalent of Task) expresses how much energy an activity requires compared with rest. It is commonly used together with body weight and exercise duration to estimate calorie burn.
Disclaimer
The content on this page is for general informational purposes only and not intended as medical advice. Provided metrics are for the most part estimates and might not be based on clinical evidence. The goal is to provide directional guidance and improve the models over time.