Indoor rower

Modern indoor rowers have their resistance provided by a flywheel.[11] Indoor rowers that utilise flywheel resistance can be categorised into two motion types. In both types, the rowing movement of the user causes the footrests and the seat to move further and closer apart in co-ordination with the user's stroke. The difference between the two types is in the movement, or absence of movement, of the footrests relative to ground.

The first type is characterised by the Dreissigacker/Williams device. With this type the flywheel and footrests are fixed to a stationary frame, and the seat is free to slide fore and aft on a rail or rails integral to the stationary frame. Therefore, during use, the seat moves relative to the footrests and also relative to ground, while the flywheel and footrests remain stationary relative to ground.[12]

The second type is characterised by the Rekers device. With this type, both the seat and the footrests are free to slide fore and aft on a rail or rails integral to a stationary frame. Therefore, during use, the seat and the footrests move relative to each other, and both also move relative to ground.[12]

Piston resistance comes from hydraulic cylinders that are attached to the handles of the rowing machine.[13]

Braked flywheel resistance models comprise magnetic, air, and water resistance rowers.[14]

Magnetic resistance models control resistance by means of permanent magnets or electromagnets.[15][16][13]

Air resistance models use vanes on the flywheel to provide the flywheel braking needed to generate resistance.[15][13]

Water resistance models consist of a paddle revolving in an enclosed tank of water.[15][13]

Dual Resistance Rower is a professional fitness equipment with fan and magnetic brake resistance for a variety of intensity levels from warm-ups to HIIT intervals.

Sometimes, slides are placed underneath the machine, which allows the machine to move back and forth smoothly as if there were water beneath the rower. The slides can be connected in rows or columns so that rowers are forced to move together on the ergometer, similarly to the way they would match up their rhythm in a boat.[17]

Indoor rowers usually also display estimates of rowing boat speed and energy used by the athlete.

Rowing is an example of a method of aerobic exercise, which has been observed to improve athletes' VO₂ peak.[18] Indoor rowing primarily works the cardiovascular systems with typical workouts consisting of steady pieces of 20–40 minutes.

The standard measurement of speed on an ergometer is generally known as the "split", or the amount of time in minutes and seconds required to travel 500 metres (1,600 ft) at the current pace.[19] Other standard measurement units on the indoor rowing machine include calories and watts.[20]

Although ergometer tests are used by rowing coaches to evaluate rowers and are part of athlete selection for many senior and junior national rowing teams, data suggests that "physiological and performance tests performed on a rowing ergometer are not good indicators of on-water performance".[21]

Some standard indoor rower ergometer tests include: 250 m ergometer test, 2000 m ergometer test, 5 km ergometer test, 16 km ergometer test and the 30-minute ergometer test.[22]

Knees are bent with the shins in a vertical position. The back should be roughly parallel to the thigh without hyperflexion (leaning forward too far). The arms and shoulders should be extended forward and relaxed. The arms should be level.[24]

The drive is initiated by a push and extension of the legs; the body remains in the catch posture at this point of the drive. As the legs continue to full extension, the hip angle opens and the rower engages the core to begin the motion of the body levering backward, adding to the work of the legs. When the legs are fully extended, the rower begins to pull the handle toward the chest with their arms, completings the stroke with the handle half way up the body and the forearms parallel to the ground.[23][25]

The legs are at full extension and flat. The shoulders are slightly behind the pelvis, and the arms are in full contraction with the elbows bent and hands against the chest below the nipples. The back of the rower is still maintained in an upright posture and wrists should be flat.[23]

The recovery is a slow slide back to the initial part of the stroke, it gives the rower time to recover from the previous stroke. During the recovery the actions are in reverse order of the drive. The recovery is initiated by the extensions of the arms until fully extended in front of the body. The torso is then engaged by pivoting at the hips to move the torso in front of the hips. Weight transfers from the back of the seat to the front of the seat at this time. When the hands come over the knees, the legs are bent at the knees, moving the slide towards the front of the machine. As the back becomes more parallel to the thighs, the recovery is completed when the shins are perpendicular to the ground. At this point the recovery transitions to the catch for the next stroke.[23][26]