Novice Rower Workouts – Easy

Novice Rowing Workout – (easy) #1

Row Time Intensity Stroke Rate
Rowing warm up 10 min 1 20
1 x 10 min 2 22
Rowing cool down 5 min 1 20

Total Time: 25 minutes..

  • Spend around 10 minutes warming up.
  • Next take a short break and get ready for the workout.
  • Row for 10 minutes at 22 strokes per minute.
  • Keep the intensity around level 2 and the stroke rate no more than 22.
  • Finally warm down with some easy rowing.

rower training

Novice Rowing Workout (easy) #2

Row Time Intensity Stroke Rate
Rowing warm up 5 min 1 20
1 x 15 min 2 22
Rowing cool down 5 min 1 20

Total Time: 25 minutes.

  • Spend the first 5 minutes warming up doing some basic rowing.
  • Next take a short break and get ready for the workout.
  • Row for 15 minutes at around 22 strokes per minute and level 2 intensity.
  • Finish your rowing training session with some easy rowing.

Novice Rowing Workout (easy) #3

Row Time Intensity Stroke Rate
Rowing warm up 5 min 1 20
1 x 4 min 2 22
1 x 2 min 1 20
1 x 4 min 2 22
Rowing cool down 5 min 1 20

Total Time: 20 minutes.

  • Spend 5 minutes warming up with some basic rowing.
  • Next take a short break and get ready for the workout.
  • Row for 4 minutes at 22 strokes per minute at level 2 intensity.
  • Then drop your stroke rate and intensity to 20 strokes per minute for 2 minutes.
  • Next raise your rating and intensity for 4 minutes back up to level 2 intensity.
  • Finish off your training session by warming down with some easy rowing.

rower training

Erg Workout – Advanced Beginner (easy) #4

Row Time Intensity Stroke Rate
Rowing warm up 5 min 1 20
2 x 5 min 2 22
Cool down rowing 5 min 1 22

Total Time: 22 minutes.

  • Row for 5 minutes warming up.
  • If you want, take a short break and get ready for the workout.
  • Row for 5 minutes at around 22 strokes per minute at level 2.
  • Rest for 2 minutes.
  • Repeat.
  • Warm down with some easy erging.

Erg Workout – Advanced Beginner (easy) #5

Row Time Intensity Stroke Rate
Rowing warm up 10 min 1 20
1 x 3 min 2 22
1 x 2 min 2 24
Rowing cool down 5 min 3 20

Total Time: 20 minutes.

  • Begin your rowing training with some basic easy erg rowing.
  • Get ready for the workout.
  • Row for 3 minutes at around 22 strokes per minute focusing on level 2 intensity.
  • Then move up to 24 strokes per minute maintaining level 2 intensity.
  • Finish with warming down for 5 minutes light rowing.
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