Novice Rowing Workouts – Extreme

This set of workouts and rowing training suitable for rower that want a novice rowing training session.

Novice Rowing Workout (extreme) #1

Row Time Intensity Stroke Rate
Rowing warm up 15 min 1- 2 22
1 x 15 min 5 – 7 24 – 28
Rowing cool down 10 min 1 20

Total Time: 40 minutes..

  • 15 minutes rowing warm up.
  • Next get ready for the workout.
  • Row for 15 minutes at 26 – 28 strokes per minute at level 5-7 intensity.
  • Vary your rating and intensity freely.
  • Finish your rowing training session with an easy 10 minute row.

rower training

Novice Rowing Workout (extreme) #2

Row Time Intensity Stroke Rate
Rowing warm up 15 min 2 22
2 x 7 min 4 – 6 24 – 26
Rowing cool down 10 min 1 20

Total Time: 44 minutes.

  • Row for 15 minutes warming up at level 2.
  • Then take a short break and get ready for the workout.
  • Erg for 7 minutes at 24 – 26 strokes per minute and level 4 – 6 intensity.
  • Rest for 5 minutes and repeat (2 times total).
  • Finish your rowing session with an easy row for 10 minutes.

Novice Rowing Workout (extreme) #3

Row Time Intensity Stroke Rate
Rowing warm up 10 min 2 22
4 x 3 min 5 – 7 26 – 28
Rowing 10 min 1 22

Total Time: 41 minutes.

  • Begin this training session with 10 minutes easy erging .
  • Take a short break and get ready for the workout.
  • Row for 3 minutes at 26 – 28 strokes per minute at level 5 – 7 intensity.
  • Rest for 3 minutes and repeat (3 times total).
  • Finish off your rowing training session by warming down for 10 minutes.
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