Novice Rower Workouts – Moderate

Novice Rowing Workout – (moderate) #1

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

Total Time: 27 minutes..

  • Spend 10 minutes warming up.
  • Next get ready for the workout.
  • Row for 5 minutes at 22 – 24 strokes per minute at level 3 intensity.
  • Rest for 2 minutes and repeat.
  • Finish your training with some easy warm down rowing.

rower training

Novice Rowing Workout (moderate) #2

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

Total Time: 45 minutes.

  • Row for 10 minutes warming up at level 1.
  • Then take a short break and get ready for the workout.
  • Row for 10 minutes at 22 – 24 strokes per minute and level 4 intensity.
  • Rest for 5 minutes and repeat
  • Finish your rowing training session with easy rowing for 10 minutes.

Novice Rowing Workout (moderate) #3

Row Time Intensity Stroke Rate
Rowing warm up 10 min 1 20
1 x 6 min 2 22
1 x 4 min 3 24
1 x 2 min 4 24
Rowing cool down 10 min 1 20

Total Time: 32 minutes.

  • Begin this workout with 10 minutes easy rowing .
  • Take a short break and get ready for the workout.
  • Row for 6 minutes at 22 strokes per minute at level 2 intensity.
  • Then move up to 24 strokes per minute at level 3 for 4 minutes.
  • Finally raise your rate and intensity for 2 minutes to level 4 intensity at 24.
  • Finish off your rowing training session by warming down with 10 minutes easy.

rower training

Novice Rowing Workout (moderate) #4

Row Time Intensity Stroke Rate
Rowing warm up 5 min 2 20
1 x 20 min 3 – 4 24
Cool down rowing 5 min 1 22

Total Time: 30 minutes.

  • Begin your training session with 5 minutes warming up.
  • If you want, take a short break to get ready before the workout.
  • Row for 20 minutes at around 24 strokes per minute at level 3 – 4.
  • Warm down with some easy erging for 5 minutes.
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