Rowing Workout – Beginner (hard) #1
| Row Time | Intensity | Stroke Rate |
| Rowing warm up 10 min | 1 – 2 | 22 – 24 |
| 2 x 15 min | 4 – 7 | 24 |
| Rowing cool down 10 min | 1 | 20 |
Total Time: 55 minutes.
- Spend around 10 minutes warm up erging.
- Take a short break and get ready for the workout.
- Row for 15 minutes at around 24 strokes per minute level 4 – 7 intensity.
- Rest for 5 minutes and repeat.
- Stick to the rating and intensity guidelines.
- Finally warm down with 10 minutes easy erging.
Rowing Workout – Beginner (hard) #2
| Row Time | Intensity | Stroke Rate |
| Rowing warm up 15 min | 2 | 20 – 22 |
| 3 x 5 min | 4 – 7 | 26 |
| Rowing cool down 10 min | 1 | 20 |
Total Time: 50 minutes.
- Spend around 15 minutes warming up.
- Take a short break and get ready for the workout.
- Row for 5 minutes at around 26 strokes per minute at level 4 – 7.
- Rest for 5 minutes.
- Repeat (3 times total).
- Finally warm down with some easy erging for 10 minutes.
Rowing Workout – Beginner (difficult) #3
| Row Time | Intensity | Stroke Rate |
| Rowing warm up 15 min | 1 | 20 |
| 5 x 2 min | 4 – 7 | 24 – 26 |
| Rowing cool down 10 min | 1 | 20 |
Total Time: 43 minutes.
- Erg for 15 minutes to warm up.
- Next take a short break and get ready for the workout.
- Row 2 minutes at 24 – 26 stroke per minute at level 4 – 7.
- Erg light for 2 minutes.
- Repeat (4 times total).
- Finish by warming down with some easy rowing.