Novice Rower Workouts – Difficult

Novice Rowing Workout – (difficult) #1

Row Time Intensity Stroke Rate
Rowing warm up 10 min 1- 2 22
2 x 10 min 3 – 5 24 – 26
Rowing cool down 5 min 1 20

Total Time: 40 minutes..

  • 10 minutes rowing warm up.
  • Next get ready for the workout.
  • Row for 10 minutes at 24 – 26 strokes per minute at level 3-5 intensity.
  • Rest for 5 minutes and repeat.
  • Finish your rowing training with an easy row.

rower training

Novice Rowing Workout – (difficult) #2

Row Time Intensity Stroke Rate
Rowing warm up 10 min 2 22
2 x 5 min 4 – 6 24 – 26
Rowing cool down 10 min 1 20

Total Time: 35 minutes.

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

Novice Rowing Workout – (difficult) #3

Row Time Intensity Stroke Rate
Rowing warm up 10 min 1 20
1 x 4 min 2 22
1 x 3 min 3 24
1 x 2 min 4 26
1 x 1 min 5 26
Rowing cool down 10 min 1 20

Total Time: 30 minutes.

  • Begin this training session with 10 minutes easy erging .
  • Take a short break and get ready for the workout.
  • Row for 4 minutes at 22 strokes per minute at level 2 intensity.
  • Erg for 3 minutes at 24 and level 3 intensity.
  • Move up to level 4 for 2 minutes
  • Finally raise your rate and intensity for 1 minute to level 5 intensity at 26 strokes per minute.
  • Finish off your rowing training session by warming down for 10 minutes.

rower training

Novice Rowing Workout – (difficult) #4

Row Time Intensity Stroke Rate
Rowing warm up 5 min 2 20
1 x 30 min 3 – 6 24 – 26
Cool down rowing 5 min 1 22

Total Time: 40 minutes.

  • Begin your training session with 5 minutes warming up.
  • If you want, take a short break and get ready for the workout.
  • Row for 30 minutes at around 24 – 26 strokes per minute at level 3 – 6.
  • Warm down with some easy erging for 5 minutes.
Share