Beginner Rowing Workouts – Hard

Rowing Workout – Beginner (hard) #1

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

Total Time: 55 minutes.

  • Spend around 10 minutes warm up erging.
  • Take a short break and get ready for the workout.
  • Row for 15 minutes at around 24 strokes per minute level 4 – 7 intensity.
  • Rest for 5 minutes and repeat.
  • Stick to the rating and intensity guidelines.
  • Finally warm down with 10 minutes easy erging.

rower training

Rowing Workout – Beginner (hard) #2

Row Time Intensity Stroke Rate
Rowing warm up 15 min 2 20 – 22
3 x 5 min 4 – 7 26
Rowing cool down 10 min 1 20

Total Time: 50 minutes.

  • Spend around 15 minutes warming up.
  • Take a short break and get ready for the workout.
  • Row for 5 minutes at around 26 strokes per minute at level 4 – 7.
  • Rest for 5 minutes.
  • Repeat (3 times total).
  • Finally warm down with some easy erging for 10 minutes.

Rowing Workout – Beginner (difficult) #3

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

Total Time: 43 minutes.

  • Erg for 15 minutes to warm up.
  • Next take a short break and get ready for the workout.
  • Row 2 minutes at 24 – 26 stroke per minute at level 4 – 7.
  • Erg light for 2 minutes.
  • Repeat (4 times total).
  • Finish by warming down with some easy rowing.
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