Advanced Rowing Workout – Difficult

Rowing Workout – Advanced (difficult) #1

Row Time Intensity Stroke Rate
Rowing warm up 10 min 2 22
4 x 5 min 5 26
Rowing cool down 10 min 1 20

Total Time: 55 minutes.

  • Erg for 10 minutes warming up at level 2 intensity.
  • Row for 5 minutes at 26 strokes per minute at level 5 intensity.
  • Rest for 5 minutes and repeat. (4 times total)
  • Finally warm down with 10 minutes easy erging.

rower training

Rowing Workout – Advanced (difficult) #2

Row Time Intensity Stroke Rate
Rowing warm up 10 min 2 22
2 x 10 min 5 24 – 26
Rowing cool down 10 min 1 20

Total Time: 45 minutes.

  • 10 minutes warming up on the erg.
  • Erg for 10 minutes at 24 – 26 strokes per minute at level 5 intensity.
  • Rest for 5 minutes and repeat.
  • Warm down with some easy erging for 10 minutes.

rower training

Rowing Workout – Advanced (difficult) #3

Row Time Intensity Stroke Rate
Rowing warm up 10 min 2 22
3 x 7 min 4 – 6 26 – 28
Rowing cool down 10 min 1 20

Total Time: 51 minutes.

  • Warm up for 10 minutes at 22 strokes per minute.
  • Row for 7 minutes at 26 – 28 strokes per minute at level 4 – 6 intensity.
  • Rest for 5 minutes and repeat (3 times total).
  • Finsh off by warming down with some easy erg for 10 minutes.

Rowing Workout – Advanced (difficult) #4

Row Time Intensity Stroke Rate
Rowing warm up 15 min 2 22
5 x 2 min 6 25 – 28
Rowing cool down 10 min 1 20

Total Time: 43 minutes.

  • Spend 15 minutes warming up on the erg
  • Erg for 2 minutes at 25 – 28 strokes per minute at level 6 intensity.
  • Rest for 2 minutes and repeat (5 times in total).
  • Warm down with some easy erging for 5 minutes.

 

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