Advanced Rowing Workout – Hard

Rowing Workout – Advanced (hard) #1

Row Time Intensity Stroke Rate
Rowing warm up 15 min 2 22
3 x 5 min 6 – 7 26 – 28
Rowing cool down 10 min 1 20

Total Time: 50 minutes.

  • Erg for 15 minutes warming up at level 2 intensity.
  • Row for 5 minutes at 26 – 28 strokes per minute at level 6 – 8 intensity.
  • Rest for 5 minutes and repeat. (3 times total)
  • Finally warm down with 10 minutes easy erging.
rower training

Rowing Workout – Advanced (hard) #2

Row Time Intensity Stroke Rate
Rowing warm up 15 min 2 22
2 x 12 min 5 – 7 25 – 28
Rowing cool down 10 min 1 20

Total Time: 54 minutes.

  • 15 minutes warming up on the erg.
  • Erg for 12 minutes at 25 – 28 strokes per minute at level 5 – 7 intensity.
  • Rest for 5 minutes and repeat.
  • Warm down with some easy erging for 10 minutes.
rower training

Rowing Workout – Advanced (hard) #3

Row Time Intensity Stroke Rate
Rowing warm up 15 min 2 22
30 strokes hard/10 light 6 – 7 28
Rowing cool down 10 min 1 20

Total Time: 40 minutes approx.

  • Warm up for 15 minutes at 22 strokes per minute.
  • Row for 30 strokes at 26 – 28 strokes per minute at level 6 – 7intensity.
  • Pull 10 strokes light at 20 strokes per minute.
  • Repeat the 30/10 for a total of 10 times.
  • Finsh off by warming down with some easy erg for 10 minutes.
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