Novice Rower Workouts – Hard

Novice Rowing Workout (hard) #1

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

Total Time: 40 minutes..

  • 15 minutes rowing warm up.
  • Next get ready for the workout.
  • Row for 5 minutes at 26 – 28 strokes per minute at level 5-7 intensity.
  • Rest for 5 minutes and repeat.
  • Finish your rowing training with an easy 10 minute row.

rower training

Novice Rowing Workout – (hard) #2

Row Time Intensity Stroke Rate
Rowing warm up 10 min 2 22
2 x 7 min 4 – 6 24 – 26
Rowing cool down 10 min 1 20

Total Time: 39 minutes.

  • Row for 10 minutes warming up at level 2.
  • Then take a short break and get ready for the workout.
  • Erg for 7 minutes at 24 – 26 strokes per minute and level 4 – 6 intensity.
  • Rest for 5 minutes and repeat.
  • Finish your rowing session with an easy row for 10 minutes.

Novice Rowing Workout – (hard) #3

Row Time Intensity Stroke Rate
Rowing warm up 10 min 1 20
1 x 15 min 4 – 7 22 – 26
Rowing 10 min 1

Total Time: 35 minutes.

  • Begin this training session with 10 minutes easy erging .
  • Take a short break and get ready for the workout.
  • Row for 15 minutes at 22 – 26 strokes per minute at level 4 – 7 intensity.
  • Finish off your rowing training session by warming down for 10 minutes.
rower training
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