Intermediate Rowing Workouts – (Level 3)

Rowing Workout – Intermediate (difficult) #1

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

Total Time: 50 minutes.

  • Row for 10 minutes warming up.
  • Next prepare for the workout.
  • Row for 5 minutes at 26 – 28 strokes per minute at level 5 intensity.
  • Rest for 5 minutes and repeat.
  • Finally warm down for 5 minutes easy erging.

rower training

Rowing Workout – Intermediate (difficult) #2

Row Time Intensity Stroke Rate
Rowing warm up 15 min 2 22
2 x 10 min 4 – 6 26
Rowing cool down 10 min 1 20

Total Time: 50 minutes.

  • Spend 15 minutes warming up in the erg.
  • Next take a short break and get ready for the workout.
  • Erg for 10 minutes at around 26 strokes per minute on level 4 – 6 intensity.
  • Rest for 5 minutes and repeat.
  • Warm down with some easy rowing.

rower training

Rowing Workout – Intermediate (difficult) #3

Row Time Intensity Stroke Rate
Rowing warm up 15 min 2 22
2 x 12 min 4 – 6 24 – 26
Rowing cool down 10 min 1 20

Total Time: 54 minutes.

  • Warm up for 15 minutes at 22 strokes per minute.
  • Take a break and prepare for the session.
  • Row 12 minutes at 24 – 26 strokes per minute at level 4 – 6 intensity.
  • Rest for 5 minutes and repeat.
  • Finish off by warming down with some easy erg for 10 minutes.

Rowing Workout – Intermediate (difficult) #4

Row Time Intensity Stroke Rate
Rowing 10 minutes 2 22
1 x 30 minutes 3 – 5 22 – 26
Row 10 minute warm down 1 20

Total Time: 50 minutes.

  • Begin with easy erging for 10 minutes
  • Row 30 minutes at level 3 – 5 rating 22 – 26 strokes per minute.
  • Warm down for 10 minutes easy erging.
rower training
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