Advanced Rowing Workout – Extreme

Rowing Workout – Advance (extreme) #1

Row Time Intensity Stroke Rate
Rowing warm up 15 min 2 22
7 x 2 min 7 – 9 28 – 30
Rowing cool down 10 min 1 20

Total Time: 51 minutes.

  • Erg for 15 minutes warming up at level 2 intensity.
  • Row for 2 minutes at 28 – 30 strokes per minute at level 7 -9 intensity.
  • Rest for 2 minutes and repeat. (7 times total) .
  • Make sure to keep rowing light during the break.
  • Finally warm down with 10 minutes easy erging.

rower training

Rowing Workout – Advanced (extreme) #2

Row Time Intensity Stroke Rate
Rowing warm up 15 min 2 22
4 x 3 min 6 – 8 27 – 30
Rowing cool down 10 min 1 20

Total Time: 46 minutes.

  • Row for 15 minutes warming up on the erg.
  • Erg for 3 minutes at 27 – 30 strokes per minute at level 6 – 8 intensity.
  • Rest for 3 minutes and repeat (4 times total).
  • Keep rowing light in the rest period.
  • Warm down with some easy erging for 10 minutes.

Rowing Workout – Advanced (extreme) #3

Row Time Intensity Stroke Rate
Rowing warm up 15 min 2 22
30 strokes hard/10 light 7 – 8 28 – 30
Rowing cool down 10 min 1 20

Total Time: 45 minutes approx.

  • Warm up for 15 minutes at 22 strokes per minute.
  • Row for 30 strokes at 28 – 30 strokes per minute at level 7 – 8 intensity.
  • Pull 10 strokes light at 20 strokes per minute.
  • Repeat the 30/10 for a total of 12 times.
  • Finsh off by warming down with some easy erg for 10 minutes.
rower training