Intermediate Rowing Workouts – (Level 1)

Rowing Workout – Intermediate (easy) #1

Row Time Intensity Stroke Rate
Rowing warm up 5 min 1 20
1 x 30 min 2 – 3 22
Rowing cool down 5 min 1 20

Total Time: 40 minutes.

  • Spend around 5 minutes warming up doing some basic erg.
  • Next take a short break and get ready for the workout.
  • Row for 30 minutes at around 22 strokes per minute focusing on good technique.
  • Keep the intensity around level 2 – 3 and the stroke rate no more than 22.
  • Finally warm down for 5 minutes easy rowing.

rower training

Rowing Workout – Intermediate (easy) #2

Row Time Intensity Stroke Rate
Rowing warm up 5 min 1 20
1 x 50 min 2 – 3 22
Rowing cool down 5 min 1 20

Total Time: 60 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 50 minutes at around 22 strokes per minute focusing on level 2 -3 intensity.
  • Warm down with some easy rowing.

Rowing Workout – Intermediate (easy) #3

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

Total Time: 55 minutes.

  • Spend 5 minutes warming up doing some basic rowing.
  • Take a short break and get ready for the rowing session.
  • Row for 20 minutes at around 22 strokes per minute at level 3 intensity.
  • Rest for 5 minutes and repeat.
  • Finish off by warming down with some easy rowing.

rower training

Rowing Workout – Intermediate (easy) #4

Row Time Intensity Stroke Rate
Rowing 60 minutes 2 -3 20 – 22

Total Time: 60 minutes.

  • Begin with easy rowing for 5 – 10 minutes
  • Build your intensity as you warm up
  • Keep a constant rhythm for the remaining 50 minutes.
  • Warm down afterwards with some easy rowing and stretching.

Rowing Workout – Intermediate (easy) #5

Row Time Intensity Stroke Rate
Rowing warm up 5 min 1 20
2 x 25 min 2 22
Rowing cool down 5 min 1 20

Total Time: 65 minutes.

  • Row for 5 minutes warm up on the erg.
  • Get ready for the workout.
  • Row for 25 minutes at 22 strokes per minute level 2 intensity.
  • Rest for 5 minutes and repeat.
  • Warm down for 5 minutes light rowing and some stretching afterwards.

rower training

RowingWorkout – Intermediate (easy) #6

Row Time Intensity Stroke Rate
Rowing warm up 5 min 1 20
2 x 15 min 2 – 3 22
Rowing cool down 5 min 1 20

Total Time: 45 minutes.

  • Row for 5 minutes warm up on the erg.
  • Get ready for the workout.
  • Row for 15 minutes at 22 strokes per minute level 2 – 3 intensity.
  • Rest for 5 minutes and repeat.
  • Warm down for 5 minutes light rowing and some stretching afterwards.
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