Rowing Machine vs Treadmill

By the Watta Team · Updated

Rowing Machine vs Treadmill: The rowing machine engages more muscles (86% vs 50%), is lower impact, and burns comparable calories to the treadmill, but the treadmill is more sport-specific for runners.

What is Rowing Machine vs Treadmill?

The rowing machine and treadmill are the two most effective cardio machines, each with distinct advantages. Rowing: full-body (86% of muscles), low impact (no ground contact forces), higher calorie burn per unit time at matched effort, develops both upper and lower body, seated position reduces fall risk. Treadmill: lower body focused (50% of muscles), weight-bearing (builds bone density), sport-specific for runners, intuitive movement pattern, variable incline for intensity. For general fitness and weight loss, the rowing machine has an edge due to full-body engagement. For running performance, the treadmill is essential. Many athletes use both. The rowing machine is superior for time-constrained individuals because it works more muscles in less time.

How Watta Uses Rowing Machine vs Treadmill

Watta is designed specifically for erg users. While it does not track treadmill workouts, many Watta users combine rowing with running. The Effort Score provides a consistent metric for the rowing portion of cross-training programmes.

Further Reading

Frequently Asked Questions

Does rowing burn more calories than running?
At matched effort levels, rowing burns approximately 10-15% more calories due to greater muscle recruitment. However, running at high speeds can match or exceed rowing calorie burn. The most effective choice is the one you do consistently.
Is rowing easier on joints than running?
Significantly. Rowing is non-impact — there are no ground reaction forces on joints. Running produces 2-3x bodyweight impact with each stride. For people with knee, hip, or ankle issues, rowing is the safer choice.
Can rowing replace running?
For general cardiovascular fitness: yes, rowing provides equal or superior aerobic conditioning. For running-specific performance: no, you need to run to improve at running. Many endurance athletes cross-train with both.

Related Content

Calories (Rowing)Calories on a Concept2 ergometer are calculated from watts (power output), not from heart rate or individual body composition, using a standardised formula.Heart Rate Zones (Rowing)Heart rate zones in rowing are five intensity bands based on resting and max heart rate, used to target different training adaptations.Rowing Machine MusclesRowing engages 86% of the body's muscles in every stroke, including the quadriceps, glutes, hamstrings, core, lats, biceps, and posterior chain.Rowing Machine Calories per HourRowing machine calories per hour is the energy an erg session burns per hour. The Concept2 PM5 shows about 660 Cal/hr at an easy 2:30 split and about 1210 at a hard 1:50, for a 175 lb rower; lighter rowers burn less and heavier rowers more.Indoor Rowing BenefitsIndoor rowing provides full-body cardiovascular exercise that is low-impact, time-efficient, scalable to all fitness levels, and burns 400-800 calories per hour.Calorie Burn CalculatorHR Zone CalculatorRowing for Weight LossRowing for BeginnersRowing vs RunningRowing for RunnersFor Weight LossFor Beginners
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