Beginner Rowing Workouts – Extreme

Rowing Workout – Beginner (extreme) #1

Row Time Intensity Stroke Rate
Rowing warm up 20 min 1 – 2 22 – 24
1 x 15 min 5 – 8 24 – 28
Rowing cool down 10 min 1 20

Total Time: 45 minutes.

  • Spend around 20 minutes warm up erging and include some hard power 10’s.
  • Take a short break and get ready for the workout.
  • Row for 15 minutes at around 24  – 28 strokes per minute.
  • For the most part –  rate 24.
  • At the start of each minute do a power 10 at 28 high intensity before going back down to 24.
  • Finally warm down with 10 minutes easy erging.

rower training

Rowing Workout – Beginner (extreme) #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 (extreme) #3

Row Time Intensity Stroke Rate
Rowing warm up 5 min 1 20
1 x 40 min 2 – 8 22 – 28
Rowing cool down 5 min 1 20

Total Time: 50 minutes.

  • Erg for 5 minutes to warm up.
  • Then take a short break and get ready for the workout.
  • Row 40 minutes at around 22 strokes per minute level 2 intensity.
  • At the start of each 5 minutes do a power 10 at 28 strokes per minute and level 8 intensity.
  • Finish by warming down with some easy rowing.