VO2max in rowing
The biggest absolute engines in sport. VO2max in rowing: very high absolute oxygen uptake, a 2,000 m race that is mostly aerobic, and the strength–endurance blend it needs.
VO2max by level
Elite rowers are tall and heavy: their absolute VO2max (often above 6 L/min in men) is among the highest in sport, even when the per-kg value looks modest.
Data table
| Level | Men | Women |
|---|---|---|
| Untrained adults | 35–45 | 30–38 |
| Fitness rowers | 45–52 | 38–45 |
| Club racers | 52–60 | 45–52 |
| Elite heavyweights | 60–70 | 55–65 |
What the sport demands
Our rating, 1–5Typical intensity
% aerobic energy in a 2,000 m race
Source: Secher, 1993
Why VO2max matters in rowing
A 2,000 m race lasts around six minutes, yet most of its energy comes from aerobic metabolism — so rowers do huge volumes of low-intensity work.
The ergometer is also one of the best cross-training tools for runners and Hyrox athletes.
Sessions that raise it
4 × 2,000 m
Steady-hard, 5 min easy between.
8 × 500 m
At 2k race pace, 2 min easy.
Steady state
60–90 min at low rate (18–20 strokes/min).
General information, not medical advice. Get medical advice before hard intervals if you have a heart condition or symptoms such as chest pain.
Estimate your own number with the VO2max calculator and compare it with the norms for your age.
Sources
- Secher NH. Physiological and biomechanical aspects of rowing. Sports Med, 1993.
- Saltin B, Åstrand PO. Maximal oxygen uptake in athletes. J Appl Physiol, 1967.
Ranges are typical lab values reported in the literature, rounded; individual athletes vary. Demand ratings are our editorial judgement.