Beginner Rowing Workouts – Difficult

Rowing Workout – Beginner (difficult) #1

Row Time Intensity Stroke Rate
Rowing warm up 15 min 1 –  2 22 – 24
3 x 5 min 4 – 5 26
Rowing cool down 10 min 1 20

Total Time: 44 minutes.

  • Spend around 15 minutes warming up doing some basic erg drills.
  • Next take a short break and get ready for the workout.
  • Row for 5 minutes at around 26 strokes per minute level 4 – 5 intensity.
  • Rest for 2 minutes and repeat (3 times total) .
  • Stick to the rating and intensity guidelines.
  • Finally warm down with 10 minutes easy rowing.

rower training

Rowing Workout – Beginner (difficult) #2

Row Time Intensity Stroke Rate
Rowing warm up 10 min 2 20 – 22
1 x 5 min 3 22
1 x 4 min 5 26
1 x 5 min 3 22
Rowing cool down 10 min 1 20

Total Time: 34 minutes.

  • Spend around 10 minutes warming up.
  • Take a short break and get ready for the workout.
  • Row for 5 minutes at 22 strokes per minute at level 3 for 5 minutes.
  • Change up in power and rating to level 5 at 26 strokes per minute for 4 minutes.
  • Go back down to level 3 at 22 for the final 5 minutes.
  • Finally warm down with some easy erging for 10 minutes.

Rowing Workout – Beginner (difficult) #3

Row Time Intensity Stroke Rate
Rowing warm up 10 min 1 20
1 x 2 min 3 24
1 x 5 min 4 26
1 x 2 min 5 24
1 x 5 min 2 22
Rowing cool down 10 min 1 20

Total Time: 34 minutes.

  • Erg for 1o minutes to warm up.
  • Then take a short break and get ready for the workout.
  • Row 2 minutes at 24 level 3.
  • Then erg for 5 minutes level 4 at 26 strokes per minute.
  • Drop your rate to 24 for 2 minutes and keep a level 5 intensity.
  • Finally drop down to level 2 and 22 strokes per minute for 5 minutes.
  • Finish by warming down with some easy rowing.

rower training

Rowing Workout – Beginner (difficult) #4

Row Time Intensity Stroke Rate
Rowing warm up 10 min 2 22
1 x 5 min 3 22
1 x 10 min 4 – 5 26
Rowing cool down 10 min 1 20
Total Time: 35 minutes.
  • Row for 10 minutes warming up doing some basic rowing.
  • Row for 5 minutes at around 22 strokes per minute at level 3.
  • Next increase your stroke rate to 24 and level 4 – 5 intensity for 10 minutes.
  • Then drop your rate back down for 5 minutes to level 2 intensity.
  • Finally warm down with some easy erging.

Rowing Workout – Beginner (difficult) #5

Row Time Intensity Stroke Rate
Rowing warm up 10 min 1 20
2 x 12 min 5 24
Warm down 5 min 2 20
Total Time: 42 minutes.
  • 10 minute warm up erg.
  • Row 12 minutes at 24 strokes per minute at level 5 intensity.
  • Take a 3 minute break.
  • Repeat.
  • Finally warm down with some easy erging.