Beginner Rowing Workouts – Easy

Here are 5 beginner rowing training workouts. All are easy in the easy level 1 category. Make sure you read the rowing intensity scale before you follow each rowing training session.  The row workouts are for ideas only and are to guide you on possible workouts you might like to do.

Rowing Workout – Beginner (easy) #1

Row Time Intensity Stroke Rate
Rowing warm up 5 min 1 20
1 x 5 min 2 22
Rowing cool down 5 min 1 20
Total Time: 15 minutes.
  • This is a good workout for beginner erging.
  • Spend around 5 minutes warming up doing some basic erg drills.
  • Next take a short break and get ready for the workout.
  • Row for 5 minutes at around 22 strokes per minute focusing on good technique.
  • Keep the intensity around level 2 and the stroke rate no more than 22.
  • Finally warm down with some easy rowing and some light stretching afterwards.


rower training

Rowing Workout – Beginner (easy) #2

Row Time Intensity Stroke Rate
Rowing warm up 5 min 1 20
1 x 10 min 2 22
Rowing cool down 5 min 1 20
Total Time: 20 minutes.
  • Spend the first 5 minutes warming up doing some basic rowing.
  • Next take a short break and get ready for the workout.
  • Row for 10 minutes at around 22 strokes per minute focusing on good technique.
  • Keep the intensity around level 2 and the stroke rate no more than 22 strokes per minute.
  • Warm down with some easy rowing.

Rowing Workout – Beginner (easy) #3

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

Total Time: 17 minutes.

  • Spend the first 5 minutes warming up doing some basic rowing.
  • Next take a short break and get ready for the workout.
  • Row for 3 minutes at around 22 strokes per minute at level 2 intensity.
  • Then drop your stroke rate and intensity to 20 strokes per minute for 1 minute.
  • Finally raise your rate and intensity for 3 minutes back up to level 2 intensity.
  • Finish off by warming down with some easy rowing.

rower training

Rowing Workout – Beginner (easy) #4

Row Time Intensity Stroke Rate
Rowing warm up 5 min 1 20
1 x 2 min 2 22
1 x 1 min 2 24
1 x 2 min 2 22
Rowing cool down 5 min 1 20
Total Time: 15 minutes.
  • Row for 5 minutes warming up doing some basic rowing.
  • If you want, take a short break and get ready for the workout.
  • Row for 2 minutes at around 22 strokes per minute at level 2.
  • Next increase your stroke rate to level 24 for 1 minute.
  • Then drop your rate back down for 2 minutes maintaining level 2 intensity.
  • Warm down with some easy erging.

Rowing Workout – Beginner (easy) #5

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

Total Time: 20 minutes.

  • Row for 10 minutes  doing some basic rowing warm up drills.
  • Get ready for the workout.
  • Row for 2 minutes at around 22 strokes per minute focusing on technique.
  • Then move up to 24 strokes per minute maintaining level 2 intensity.
  • Warm down for 5 minutes light rowing and some stretching afterwards.
Share