Beginner Rowing Workouts – Moderate

This set of workouts are for Rower who want a level 2 workout.

Rowing Workout – Beginner (moderate) #1

Row Time Intensity Stroke Rate
Rowing warm up 5 min 1 20
1 x 12 min 3 24
Rowing cool down 5 min 1 20

Total Time: 22 minutes.

  • Spend around 5 minutes warming up doing some basic erg drills.
  • Next take a short break and get ready for the workout.
  • Row for 12 minutes at around 24 strokes per minute focusing on good technique.
  • Keep the intensity around level 3 and the stroke rate no more than 24.
  • Finally warm down with some easy rowing and light stretching afterwards.

rower training

Rowing Workout – Beginner (moderate) #2

Row Time Intensity Stroke Rate
Rowing warm up 5 min 1 20
2 x 8 min 3 24
Rowing cool down 5 min 1 20

Total Time: 28 minutes.

  • Spend the first 5 minutes warming up.
  • Take a short break and get ready for the workout.
  • Row for 8 minutes at around 24 strokes per minute at level 3.
  • Rest for 2 minutes take on some fluids and repeat another 8 minute row at the same level.
  • Finally warm down with some easy erging for 5 minutes.

Rowing Workout – Beginner (moderate) #3

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

Total Time: 23 minutes.

  • Row for 10 minutes warming up.
  • Then take a short break and get ready for the workout.
  • Row for 1 minute at around 24 strokes per minute at level 3 intensity.
  • Then drop your stroke rate and intensity to 22 strokes per minute for 2 minutes.
  • Go back up with your rate and intensity for 3 minutes at  level 3 intensity.
  • Drop back to rate 22 staying on level 2 intensity.
  • Finish off by warming down with some easy rowing.

rower training

Rowing Workout – Beginner (moderate) #4

Row Time Intensity Stroke Rate
Rowing warm up 5 min 1 20
1 x 5 min 2 22
1 x 10 min 3 24
1 x 5 min 2 22
Rowing cool down 5 min 1 20
Total Time: 30 minutes.
  • Row for 5 minutes warming up doing some basic rowing.
  • Row for 5 minutes at around 22 strokes per minute at level 2.
  • Next increase your stroke rate to  24 and intensity to level 3 for 10 minutes.
  • Then drop your rate and intensity back down for 5 minutes to level 2 intensity.
  • Finally warm down with some easy erging.
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