Intermediate Rowing Workouts – (Level 2)

Rowing Workout – Intermediate (moderate) #1

Row Time Intensity Stroke Rate
Rowing warm up 10 min 2 22
2 x 10 min 4 24
Rowing cool down 5 min 1 20

Total Time: 40 minutes.

  • Row for 10 minutes warming up with basic erg rowing.
  • Next take a short break and prepare for the workout.
  • Row for 10 minutes at 24 strokes per minute at level 4 intensity.
  • Rest for 5 minutes and repeat.
  • Finally warm down for 5 minutes easy erging.

rower training

Rowing Workout – Intermediate (moderate) #2

Row Time Intensity Stroke Rate
Rowing warm up 10 min 2 22
2 x 12 min 4 – 5 24
Rowing cool down 5 min 1 20

Total Time: 43 minutes.

  • Spend the first 5 minutes warming up doing some basic rowing.
  • Next take a short break and get ready for the workout.
  • Erg for 12 minutes at around 24 strokes per minute on level 4 – 5 intensity.
  • Rest for 4 minutes and repeat.
  • Warm down with some easy rowing.

RowingWorkout – Intermediate (moderate) #3

Row Time Intensity Stroke Rate
Rowing warm up 15 min 2 22
1 x 4 min 3 22
1 x 3 min 4 24
1 x 2 min 5 26
1 x 1 min 5 27
Rowing cool down 10 min 1 20

Total Time: 35 minutes.

  • Warm up for 15 minutes at 22 strokes per minutes.
  • Prepare for the rowing session.
  • Row 4 minutes at 22 strokes per minute at level 3 intensity.
  • Move on to 3 minutes at 24 strokes per minute at level 4 intensity.
  • Change up to 2 minutes at 26 strokes per minute level 5 intensity.
  • Finally move to 1 minute at 27 strokes per minute at level 5 intensity.
  • Finish off by warming down with some easy rowing.

rower training

Rowing Workout – Intermediate (moderate) #4

Row Time Intensity Stroke Rate
Rowing 5 minutes 2 22
2 x 15 minutes 3 -5 22 – 26
5 minutes warm down 1 20

Total Time: 43 minutes.

  • Begin with easy erging for 5 minutes
  • Row 15 minutes at level 3 – 5 rating 22 – 26 strokes per minute.
  • Rest for 3 minutes and repeat.
  • Warm down afterwards with some easy rowing and stretching.

Rowing Workout – Intermediate (moderate) #5

Row Time Intensity Stroke Rate
Rowing warm up 10 min 2 22
2 x 8 min 5 26
Rowing cool down 5 min 1 20

Total Time: 35 minutes.

  • Row for 10 minutes warm up on the erg.
  • Get ready for the workout.
  • Row for 8 minutes at 26 strokes per minute level 5 intensity.
  • Rest for 4 minutes and repeat.
  • Warm down for 5 minutes light rowing and some stretching afterwards.
rower training
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