Advanced Rowing Workout – Easy

Rowing Workout – Advanced (easy) #1

Row Time Intensity Stroke Rate
Rowing warm up 5 min 1 20
30 min 2 -3 20 – 22
Rowing cool down 5 min 1 20

Total Time: 40 minutes.

  • Erg for 5 minutes warming up.
  • Row for 30 minutes at 20 -22 strokes per minute at level 2 – 3 intensity.
  • Finally warm down with 5 minutes easy erging.
rower training

Rowing Workout – Advanced (easy) #2

Row Time Intensity Stroke Rate
Rowing warm up 10 min 2 22
20 min 2- 3 22 – 24
Rowing cool down 5 min 1 20

Total Time: 35 minutes.

  • Spend 10 minutes warming up on the erg..
  • Erg for 20 minutes at 22 – 24 strokes per minute at level 2 -3 intensity.
  • Warm down with some easy erging for 5 minutes.

rower training

Rowing Workout – Advanced (easy) #3

Row Time Intensity Stroke Rate
Rowing warm up 5 min 2 22
3 x 8 min 2 – 4 22 – 24
Rowing cool down 5 min 1 20

Total Time: 36 minutes.

  • Warm up for 5 minutes at 22 strokes per minute.
  • Row 8 minutes at 22 – 24strokes per minute at level 2 – 4 intensity.
  • Rest for 1 minute and repeat (3 times total).
  • Finsih off by warming down with some easy erg for 5 minutes.

Rowing Workout – Advanced (easy) #4

Row Time Intensity Stroke Rate
Rowing warm up 5 min 2 22
20 min 3 22
Rowing cool down 5 min 1 20

Total Time: 30 minutes.

  • Spend 5 minutes warming up on the erg
  • Erg for 20 minutes at 22 strokes per minute on level 3 intensity.
  • Warm down with some easy erging for 5 minutes.

 

rower training