5 Minute Easy Rowing Workout
This 5 Minute Easy Rowing Workout is perfect for Beginners. Getting started with the Rowing Machine is all about taking time to learn good Technique and building up the intensity slowly.
Workout Snapshot
Detail | Time (min) | Rate |
---|---|---|
Rowing warm up 5 min | 5:00 | 20 |
1 x 5 min | 5:00 | 22 |
Rowing cool down 5 min | 5:00 | 20 |
Total Time: 15 min | Work Time: 5 min | Intensity: UT2 | Strokes: 310 | Avg Rate: 21 | Work Rate: 22
Steps- This is a good workout for rowing beginners.
- Spend 5 minutes warming up doing some basic rowing 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 rowing technique.
- Keep the intensity at UT2 and the stroke rate no more than 22 strokes per minute.
- Finally, warm down with some easy rowing and some light rowing stretches afterward.
- UT2 5 minute warp up
- Start with some easy half slide strokes for 1 minute
- Go to full slide after 1 minute, rowing light at rate 18-20
- After 2 minutes, increase your power and hold the rate steady at 18-20
- After 3 minutes, increase power again to near UT2 pace at 20 strokes per minute
- If you feel ready after 5 minutes, stop and get ready for the workout, otherwise continue rowing near UT2 pace for 1-2 minutes.
- Set your feet height to the optimum position
- Focus on using your legs during the leg drive phase
- Don't pull too hard with your arms
- Look at some rowing machine technique and drills to help with setting some basic positions while you are rowing.
- Be sure to stick to the suggested intensity and stroke rate.
- Also take the time to warm up and cool down after each rowing workout, ensuring to stretch properly afterward.
Workouts you might also like
3 x 5 Minute Rowing Machine Interval Workout
This 3 x 5 Minute Rowing Machine Interval Workout is a great way to improve your strength endurance and aerobic capacity. Drive your legs hard to get the most out of this workout.
50 min | AT | 24 | 890
View Workout-
Total 50 min -
Work 15 min -
Avg Rate 26 spm -
AT
2 x 8 Minutes Rowing Interval Workout
2 x 8 Minutes Rowing Interval Workout with 2 minutes rest. The intensity is UT1 or Anaerobic Threshold. This is a vigorous workout for Rowers new to intervals.
33 min | UT1/AT | 24 | 684
View Workout-
Total 33 min -
Work 16 min -
Avg Rate 24 spm -
UT1/AT
5 Minute Rowing Machine Workout For Beginners
5 Minute Rowing Machine Workout For Beginners will give you confidence for more challenging rowing workouts. Learn how to change intensity, rate and rhythm.
20 min | UT1 | 22 | 416
View Workout-
Total 20 min -
Work 5 min -
Avg Rate 23 spm -
UT1
15 Minute Hard Aerobic Rowing Workout
This 15 Minute Hard Aerobic Rowing Workout will help improve your Aerobic Capacity. Challenge yourself to 15 minutes rowing at the edge of your aerobic rowing zone.
42 min | AT | 23 | 940
View Workout-
Total 42 min -
Work 15 min -
Avg Rate 24 spm -
AT