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Endurance training & cardio machines: get fit at home and in the studio
Endurance training is one of the most effective ways to strengthen your cardiovascular system, fitness and metabolism. Dynamic movements such as running, cycling, rowing or cross-country skiing pulls raise your heart rate, improve oxygen uptake and make your body burn more energy. Regular training strengthens the heart, can lower the risk of cardiovascular disease and supports a healthy body weight. Whether interval training or moderate steady effort: cardio training can be adapted to any fitness level.
In this category you will find cardio machines for your home gym, studio or team: self-powered treadmills, air-driven bikes, rowing ergometers and ski ergometers from brands such as Assault Fitness, Concept2 and Force USA, plus matching training accessories.
The most important points at a glance
- Endurance training improves cardiovascular fitness, stamina and fat metabolism
- Rowing, bike, ski machine and runner work more muscle than classic cardio machines
- Self-powered machines adapt automatically to your intensity
- For beginners consistency counts, for advanced users the mix of base training and intervals
- Matching accessories such as agility ladders and hurdles make training more varied
Straight to the cardio categories
Why endurance training is so important
The World Health Organization recommends that adults do at least 150 minutes of moderate exercise per week. With cardio machines you manage that whatever the weather and with good planning. Besides cardiovascular health, you benefit from better everyday resilience, a more active metabolism and more energy. And endurance is the basis for all other sports, from strength training to team sports.
Base endurance or intervals?
In base training you train for 30 to 60 minutes at a pace at which you can still hold a conversation. This builds endurance and is easy on the joints. In interval training (HIIT) you alternate short, intense efforts with easy breaks. That burns a lot of calories in a short time and raises your performance. It is best to combine both.
Cardio machines at a glance
Treadmills: AssaultRunner
The AssaultRunner Pro and the AssaultRunner Elite are self-powered, curved treadmills without a motor: you set the pace solely with your own power. That makes the training more natural, more intense and ideal for sprints and intervals.
Bikes: AssaultBike and BikeErg
On the AirBike arms and legs work at the same time, and the resistance comes from the air and rises with your intensity. The choice includes the AssaultBike Classic, the AssaultBike Pro X with belt drive and the AssaultBike Elite. If you prefer classic cycling, you will find the Concept2 BikeErg.
Rowing ergometers
Rowing is a genuine full-body workout: legs, core, back and arms work in one flowing movement. The classic is the Concept2 RowErg (also as a Tall version with a higher seat), and alternatives are the AssaultRower Pro, the AssaultRower Elite and the Force USA R3 AirRower.
Ski ergometers
The Concept2 SkiErg trains upper body, core and legs with a pulling movement modelled on cross-country skiing. A great complement to rowing and biking, also for athletes from endurance and strength sports.
| Machine | Mainly works | Particularly suited to |
|---|---|---|
| Self-powered treadmill | Legs, core | Sprints, intervals, running preparation |
| AirBike | Legs, arms, core | HIIT, fitness, short intense sessions |
| Rowing ergometer | Legs, back, arms, core | Full-body endurance, technique, long sessions |
| Ski ergometer | Upper body, core, legs | Pulling-power endurance, complement to rowing and biking |
Endurance training for beginners, advanced users and pros
For beginners
Start with a machine that is easy to learn: a bike or rowing ergometer allows effective training that is easy on the joints. Begin with two to three sessions a week of 20 to 30 minutes at an easy pace and increase duration and intensity step by step.
For advanced users
Build in intervals, for example on the AssaultBike or RowErg, and switch machines to challenge different muscle groups. That raises intensity and training volume and avoids one-sided load.
For pros
Performance-oriented athletes rely on robust machines with precise power measurement such as the Concept2 RowErg, the AssaultRunner Elite and the SkiErg. They suit structured training plans, tests and competition preparation.
Two example workouts
- Base: 30 to 45 minutes at a steady pace at which you can still hold a conversation
- Intervals: 8 to 10 rounds of 30 seconds brisk to intense, then 90 seconds easy
Warm up for 5 to 10 minutes at an easy pace beforehand. The figures are guideline values for healthy people. If you have any pre-existing conditions, discuss training with your doctor first.
Matching accessories for your endurance training
- Agility ladder, hurdles and marker cones from Sveltus for speed and agility
- Assault Fitness shaker for your drink after training
- Foam rollers and massage tools from Mobility & Regeneration for faster recovery
You will find more strength and mobility tools in our Functional Training category.
Our brands in endurance training
- Concept2: world market leader for rowing ergometers, known for durability and training precision.
- Assault Fitness: air-driven bikes, runners and rowers for intense interval training.
- Force USA: fitness equipment for home gym and studio, for example the R3 AirRower.
- Airofit: breathing trainer for targeted strengthening of the respiratory muscles.
- Sveltus: training accessories for coordination, mobility and fitness from France.
Cardio machines compared
| Machine | Works | Joint load | Well suited to |
|---|---|---|---|
| Bike (Assault, Concept2 BikeErg) | Legs, and arms too on air bikes | Low | Intervals, zone 2 training, full-body conditioning |
| Rowing ergometer (Concept2 RowErg, AssaultRower) | Legs, back, arms | Low | Full-body endurance, technique, long sessions |
| Treadmill (AssaultRunner) | Legs, core | Medium | Running and intervals, competition preparation |
| SkiErg (Concept2) | Upper body, core, legs | Low | Upper-body endurance, complement to rowing and running |
| Skipping rope | Legs, calves, shoulders | Medium | Coordination, cardio, warm-up |
Heart rate zones and training intensity
| Zone | Feel | Used for |
|---|---|---|
| Zone 1 to 2 | Easy, you can hold a conversation | Base endurance, fat metabolism, recovery |
| Zone 3 | Hard, only short sentences possible | Tempo endurance, steady-state sessions |
| Zone 4 to 5 | Very intense, sustainable only briefly | Intervals, pushing back your performance limit |
Most sessions should be easy to moderate, plus one to two intense interval sessions a week. If you have any complaints or pre-existing conditions, talk to your doctor first.
Training plans for beginners and advanced users
Beginners: 4 weeks of base endurance
| Week | Sessions | Content |
|---|---|---|
| 1 | 3 per week | 20 minutes easy on the bike or rower |
| 2 | 3 per week | 25 to 30 minutes easy, plus 5 minutes of stretching |
| 3 | 3 per week | 30 minutes, with 5 x 1 minute faster in one session |
| 4 | 3 to 4 per week | 35 minutes easy, one session with intervals |
Advanced: interval examples
- 4 x 4 minutes: high intensity, 3 minutes easy rest in between
- 10 x 30 seconds: short, fast intervals with 60 seconds of rest
- Pyramid: 1, 2, 3, 2, 1 minutes hard with equally long rest
HIIT or easy endurance training?
| HIIT | Easy training (LISS) | |
|---|---|---|
| Duration | Short, 15 to 30 minutes | Long, 30 to 90 minutes |
| Load | High, with breaks | Low to moderate, steady |
| Benefit | Time-efficient, raises your performance limit | Builds the base, good for recovery |
| Frequency | 1 to 2 times a week | 2 to 4 times a week |
Endurance training in the home gym
At home you need little space: a skipping rope (skipping ropes) fits in any bag, and bike and rower can be set up to save space. Functional Training for conditioning and Mobility and Regeneration for recovery make good complements.
Avoiding typical mistakes
- Always too fast: training easy is part of the plan, not lost time
- Increasing too quickly: raise volume and intensity step by step
- No technique: especially in rowing, a clean movement pattern pays off
- Forgetting recovery: sleep and rest days are part of training
FAQ: frequently asked questions about endurance training
Which cardio machine is best for beginners?
Bike and rowing ergometer suit getting started, because they allow effective training that is easy on the joints. What matters is that you choose a machine you enjoy, because consistency is more important than the perfect machine.
Which machine is best for losing weight?
What matters is total energy expenditure over the week combined with your diet. Machines that work a lot of muscle, such as rowing ergometers, AirBikes and ski ergometers, are very efficient. But the best machine is the one you use regularly.
How often should I do endurance training?
To start with, two to three sessions a week of 20 to 40 minutes are enough. Advanced users train three to five times a week and mix base and interval sessions.
Which machines are easy on the joints?
Bike, rowing ergometer and ski ergometer put less load on the joints than running, because there is no impact load. Pay attention to clean technique and increase the load slowly. If you have any complaints, talk to your doctor first.
What is the difference between base training and HIIT?
Base training takes place at an easy, steady pace and builds the endurance base. HIIT consists of short, very intense efforts with recovery phases and improves performance and fitness in less time.
How do I look after my cardio machines properly?
Care depends on the machine. As a rule you should wipe sweat off machines after training, clean them regularly and check for wear. Also follow the manufacturer's care instructions, for example on the chain or belt.
How often should I do endurance training?
To start with, two to three sessions a week are enough. As your fitness grows you can increase frequency and duration.
Which is better, rowing or biking?
Both train endurance in a way that is easy on the joints. Rowing works the back and arms more, the bike more the legs. Many people combine both.
How long should an endurance session last?
Easy sessions 30 to 60 minutes, intervals 15 to 30 minutes. Start shorter and increase the duration step by step.
Can I lose weight with endurance training?
Endurance training burns energy and supports weight loss. Consistency and a suitable diet are what matter.