Intermediate Rowing Workouts – (Level 4)

Erg Workout – Intermediate (hard) #1

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

Total Time: 50 minutes.

  • Row for 15 minutes warming up.
  • Take a short break to prepare for the training session.
  • Row for 5 minutes at 26 – 28 strokes per minute at level 5 – 7 intensity.
  • Rest for 5 minutes and repeat. (3 times total)
  • Finally warm down for 10 minutes easy erging.

rower training


Erg Workout – Intermediate (hard) #2

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

Total Time: 56 minutes.

  • Spend 15 minutes warming up on the erg.
  • Take a short break and get ready for the workout.
  • Erg for 7 minutes at 26 – 28 strokes per minute on level 5 – 7 intensity.
  • Rest for 5 minutes and repeat.
  • Warm down with some easy erging for 10 minutes..

Erg Workout – Intermediate (hard) #3

Row Time Intensity Stroke Rate
Rowing warm up 15 min 2 22
4 x 3 min 5 – 7 26 – 28
Rowing cool down 10 min 1 20

Total Time: 46 minutes.

  • Warm up for 15 minutes at 22 strokes per minute.
  • Take a break and prepare for the session.
  • Row 3 minutes at 26 – 28 strokes per minute at level 5 – 7 intensity.
  • Rest for 3 minutes and repeat.
  • Finish off by warming down with some easy erg for 10 minutes.

rower training

Erg Workout – Intermediate (hard) #4

Row Time Intensity Stroke Rate
Rowing 10 minutes 2 22
5 x 2 minutes 5 – 7 26 – 28
Row 10 minute warm down 1 20

Total Time: 38 minutes.

  • Begin with easy erging for 10 minutes
  • Row 2 minutes at level 5 – 7 rating 26- 28 strokes per minute.
  • Rest for 2 minutes and repeat.
  • Warm down for 10 minutes easy erging.
rower training
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