Novice Rowing Workout – (easy) #1
| Row Time | Intensity | Stroke Rate |
| Rowing warm up 10 min | 1 | 20 |
| 1 x 10 min | 2 | 22 |
| Rowing cool down 5 min | 1 | 20 |
Total Time: 25 minutes..
- Spend around 10 minutes warming up.
- Next take a short break and get ready for the workout.
- Row for 10 minutes at 22 strokes per minute.
- Keep the intensity around level 2 and the stroke rate no more than 22.
- Finally warm down with some easy rowing.
Novice Rowing Workout (easy) #2
| Row Time | Intensity | Stroke Rate |
| Rowing warm up 5 min | 1 | 20 |
| 1 x 15 min | 2 | 22 |
| Rowing cool down 5 min | 1 | 20 |
Total Time: 25 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 15 minutes at around 22 strokes per minute and level 2 intensity.
- Finish your rowing training session with some easy rowing.
Novice Rowing Workout (easy) #3
| Row Time | Intensity | Stroke Rate |
| Rowing warm up 5 min | 1 | 20 |
| 1 x 4 min | 2 | 22 |
| 1 x 2 min | 1 | 20 |
| 1 x 4 min | 2 | 22 |
| Rowing cool down 5 min | 1 | 20 |
Total Time: 20 minutes.
- Spend 5 minutes warming up with some basic rowing.
- Next take a short break and get ready for the workout.
- Row for 4 minutes at 22 strokes per minute at level 2 intensity.
- Then drop your stroke rate and intensity to 20 strokes per minute for 2 minutes.
- Next raise your rating and intensity for 4 minutes back up to level 2 intensity.
- Finish off your training session by warming down with some easy rowing.
Erg Workout – Advanced Beginner (easy) #4
| Row Time | Intensity | Stroke Rate |
| Rowing warm up 5 min | 1 | 20 |
| 2 x 5 min | 2 | 22 |
| Cool down rowing 5 min | 1 | 22 |
Total Time: 22 minutes.
- Row for 5 minutes warming up.
- If you want, take a short break and get ready for the workout.
- Row for 5 minutes at around 22 strokes per minute at level 2.
- Rest for 2 minutes.
- Repeat.
- Warm down with some easy erging.
Erg Workout – Advanced Beginner (easy) #5
| Row Time | Intensity | Stroke Rate |
| Rowing warm up 10 min | 1 | 20 |
| 1 x 3 min | 2 | 22 |
| 1 x 2 min | 2 | 24 |
| Rowing cool down 5 min | 3 | 20 |
Total Time: 20 minutes.
- Begin your rowing training with some basic easy erg rowing.
- Get ready for the workout.
- Row for 3 minutes at around 22 strokes per minute focusing on level 2 intensity.
- Then move up to 24 strokes per minute maintaining level 2 intensity.
- Finish with warming down for 5 minutes light rowing.