Advanced Rowing Workout – Moderate

Rowing Workout – Advanced (moderate) #1

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

Total Time: 55 minutes.

  • Erg for 5 minutes warming up.
  • Row for 20 minutes at 22 -24 strokes per minute at level 2 – 4 intensity.
  • Rest for 5 minutes and repeat.
  • Finally warm down with 5 minutes easy erging.

rower training

Rowing Workout – Advanced (moderate) #2

Row Time Intensity Stroke Rate
Rowing warm up 10 min 2 22
30 min 3 – 4 22 – 24
Rowing cool down 5 min 1 20

Total Time: 45 minutes.

  • Spend 10 minutes warming up on the erg..
  • Erg for 30 minutes at 22 – 24 strokes per minute at level 3 – 4 intensity.
  • Warm down with some easy erging for 5 minutes.

Rowing Workout – Advanced (moderate) #3

Row Time Intensity Stroke Rate
Rowing warm up 10 min 2 22
3 x 8 min 4 – 5 24
Rowing cool down 5 min 1 20

Total Time: 43 minutes.

  • Warm up for 10 minutes at 22 strokes per minute.
  • Row 8 minutes at 24 strokes per minute at level 4 – 5 intensity.
  • Rest for 2 minutes and repeat (3 times total).
  • Finish off your rowing session by warming down with some easy erg for 5 minutes.
rower training