Trainers and sports theorists have spent the better part of a century refining the science surrounding submaximal training. In its simplest definition, submaximal exercise is training that works the body close to its maximum power or endurance output yet fails to use its maximum ability. It’s a popular form of training in several sports disciplines, and it’s one that can easily be applied to an ergometer.

Due to the variable resistance offered by most rowing machines, countering the effects of strength and power development is simple. Most rowers opt to increase the level of resistance applied to a rowing machine as their strength increases, creating a pulling power level that’s roughly constant across long-term training and throughout years of rowing machine workouts.

We want to achieve something slightly different – a combination of mid-level resistance and steady athletic endurance that results in cardiovascular development without a gain in strength. In simple terms, what most endurance rowers aim to achieve is an increase in their ability to cover distance on a rowing machine, all the while keeping their strength level fairly constant.

For this, the formula is the same as always. Increase resistance and you’ll be met with an increase in your own pulling power. Increase time and distance per session and your cardiovascular ability will improve, all without an increase in strength. For athletes that compete according to weight, this can spell the difference between entering an event at an advantage or being pushed into another class.