Beginner Rowing Workouts

Lets go rowing.

Get started in rowing with 20 beginner rowing workouts. All workouts are explained an easy to follow steps. Check out single time, intervals, intensities.

5 Minute Easy Rowing Workout

This 5 Minute Easy Rowing Workout is perfect for Beginners. Getting started with the Rowing Machine is all about taking time to learn good Technique and building up the intensity slowly.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 5 min 5:00 20
1 x 5 min 5:00 22
Rowing cool down 5 min 5:00 20

Total Time: 15 min | Work Time: 5 min | Intensity: UT2 | Strokes: 310 | Avg Rate: 21 | Work Rate: 22

UT2

Steps
  • This is a good workout for rowing beginners.
  • Spend 5 minutes warming up doing some basic rowing drills.
  • Next, take a short break and get ready for the workout.
  • Row for 5 minutes at around 22 strokes per minute focusing on good rowing technique.
  • Keep the intensity at UT2 and the stroke rate no more than 22 strokes per minute.
  • Finally, warm down with some easy rowing and some light rowing stretches afterward.
Warm-up
  • UT2 5 minute warp up
  • Start with some easy half slide strokes for 1 minute
  • Go to full slide after 1 minute, rowing light at rate 18-20
  • After 2 minutes, increase your power and hold the rate steady at 18-20
  • After 3 minutes, increase power again to near UT2 pace at 20 strokes per minute
  • If you feel ready after 5 minutes, stop and get ready for the workout, otherwise continue rowing near UT2 pace for 1-2 minutes.
Pro Tips Pro

  1. Set your feet height to the optimum position
  2. Focus on using your legs during the leg drive phase
  3. Don't pull too hard with your arms
  4. Look at some rowing machine technique and drills to help with setting some basic positions while you are rowing.
  5. Be sure to stick to the suggested intensity and stroke rate.
  6. Also take the time to warm up and cool down after each rowing workout, ensuring to stretch properly afterward.


10 Minute Beginner Rowing Workout

This Easy 10 Minute Beginner Rowing Workout is perfect for Beginners. Follow the Technique and Intensity steps to get the most from this Workout.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 5 min 5:00 20
1 x 10 min 10:00 22
Rowing cool down 5 min 5:00 20

Total Time: 20 min | Work Time: 10 min | Intensity: UT2 | Strokes: 420 | Avg Rate: 21 | Work Rate: 22

UT2

Steps
  • Spend the first 5 minutes warming up doing some basic rowing drills.
  • Next take a short break and get ready for the workout.
  • Row for 10 minutes at around 22 strokes per minute focusing on good technique.
  • Keep the intensity around UT2 and the stroke rate no more than 22 strokes per minute.
  • Warm down with some easy rowing afterwards.
Warm-up
  • UT2 5 minute warp up
  • Start with some easy half slide strokes for 1 minute
  • Go to full slide after 1 minute, rowing light at rate 18-20
  • After 2 minutes, increase your power and hold the rate steady at 18-20
  • After 3 minutes, increase power again to near UT2 pace at 20 strokes per minute
  • If you feel ready after 5 minutes, stop and get ready for the workout, otherwise continue rowing near UT2 pace for 1-2 minutes.
Pro Tips Pro

  1. Focus on keeping your technique consistent.
  2. Don't work too hard - this is an endurance workout for beginners.
  3. Never forget to enjoy the rhythm of the rowing movement and use it to build your motivation for more training in future.


7 Minute Pyramid Rowing Workout

7 Minute Pyramid Rowing Workout with a 3-1-3 minute rate change between 20 and 22 strokes per minute. This is perfect for beginners to learn rate changes.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 5 min 5:00 20
1 x 3 min 3:00 22
1 x 1 min 1:00 20
1 x 3 min 3:00 22
Rowing cool down 5 min 5:00 20

Total Time: 17 min | Work Time: 7 min | Intensity: UT2 | Strokes: 352 | Avg Rate: 21 | Work Rate: 22

beginner easy UT2

Steps
  • Spend the first 5 minutes warming up doing some basic rowing drills.
  • Next take a short break and get ready for the workout.
  • Row for 3 minutes at around 22 strokes per minute at UT2 intensity.
  • Then drop your stroke rate and intensity to 20 strokes per minute for 1 minute.
  • Finally raise your rate and intensity for 3 minutes back up to UT2 intensity.
  • Finish off by warming down with some easy rowing.
Warm-up
  • UT2 5 minute warp up
  • Start with some easy half slide strokes for 1 minute
  • Go to full slide after 1 minute, rowing light at rate 18-20
  • After 2 minutes, increase your power and hold the rate steady at 18-20
  • After 3 minutes, increase power again to near UT2 pace at 20 strokes per minute
  • If you feel ready after 5 minutes, stop and get ready for the workout, otherwise continue rowing near UT2 pace for 1-2 minutes.
Pro Tips Pro

  1. Play around with your power as you change the rate. Look to see if you can increase your pace/speed when the rate goes up.
  2. Keep the same good rowing rhythm when the rates change. Look for a ratio of 1:2 - 1 part drive phase and 2 parts recovery phase.
  3. Always focus on developing and maintaining good rowing technique.


5 Minute Rowing Pyramid Workout

This 5 Minute Pyramid Rowing Workout is great for beginners. If you are new to rowing and looking for an interesting workout check this out.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 5 min 5:00 20
1 x 2 min 2:00 22
1 x 1 min 1:00 24
1 x 2 min 2:00 22
Rowing cool down 5 min 5:00 20

Total Time: 15 min | Work Time: 5 min | Intensity: UT2/UT1 | Strokes: 312 | Avg Rate: 22 | Work Rate: 23

UT1 UT2

Steps
  • Row for 5 minutes warming up doing some basic rowing.
  • If you want, take a short break and get ready for the workout.
  • Row for 2 minutes at around 22 strokes per minute at UT2 pace.
  • Next increase your stroke rate to UT1 rowing pace for 1 minute.
  • Then drop your rate back down for 2 minutes maintaining UT2 intensity.
  • Cool down with some easy rowing.
Warm-up
  • UT2 10 min warm up.
  • Start with some easy half slide strokes for 1 minute
  • Go to full slide after 1 minute, rowing light at rate 18-20
  • After 2 minutes, increase your power and hold the rate steady at 18-20
  • After 3 minutes, increase power again to near UT2 pace at 20 stokes per minute
  • After 7 minutes, stop and sip some water.
  • Start rowing again and aim for 30 strokes at your UT1 pace.
  • Coming up on 10 minutes, do 10 strokes at your AT pace.
  • Stop and get ready for the workout.
Pro Tips Pro

  1. Focus on your rowing form and technique.
  2. Increase your power and speed when the rate changes to 24.
  3. Decrease your power and speed when the rate goes back down to 22.


5 Minute Rowing Machine Workout For Beginners

5 Minute Rowing Machine Workout For Beginners will give you confidence for more challenging rowing workouts. Learn how to change intensity, rate and rhythm.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 10 min 10:00 20
1 x 2 min 2:00 22
1 x 3 min 3:00 24
Rowing cool down 5 min 5:00 20

Total Time: 20 min | Work Time: 5 min | Intensity: UT1 | Strokes: 416 | Avg Rate: 22 | Work Rate: 23

UT1

Steps
  • Row for 10 minutes doing some basic rowing warm up drills.
  • Take a short rest and get ready for the workout.
  • Row for 2 minutes at around 22 strokes per minute focusing on technique.
  • Then move up to 24 strokes per minute maintaining UT1 rowing intensity.
  • Warm down for 5 minutes light rowing and some stretching afterwards.
Warm-up
  • UT2 10 min warm up.
  • Start with some easy half slide strokes for 1 minute
  • Go to full slide after 1 minute, rowing light at rate 18-20
  • After 2 minutes, increase your power and hold the rate steady at 18-20
  • After 3 minutes, increase power again to near UT2 pace at 20 stokes per minute
  • After 7 minutes, stop and sip some water.
  • Start rowing again and aim for 30 strokes at your UT1 pace.
  • Coming up on 10 minutes, do 10 strokes at your AT pace.
  • Stop and get ready for the workout.
Pro Tips Pro

  1. Sit up and pitch your body slightly forward on the recovery phase.
  2. Use your legs to initially drive the handle towards the finish.
  3. Finish by breaking your arms smoothly towards your body.
  4. Move your hands away from the finish smoothly at the same pace they arrived.


12 Minute Rowing Workout At Threshold

12 Minute Rowing Workout at Anaerobic Threshold. This rowing machine workout will help you learn how to row at a vigorous endurance pace while rating 24.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 10 min 10:00 20
1 x 12 min 12:00 24
Rowing cool down 5 min 5:00 20

Total Time: 27 min | Work Time: 12 min | Intensity: UT1/AT | Strokes: 588 | Avg Rate: 24 | Work Rate: 24

UT1 AT difficult

Steps
  • Spend around 10 minutes warming up doing some basic erg drills and at least 1-2 minutes of harder strokes at UT1/AT rowing pace.
  • Next take a short break and get ready for the workout.
  • Row for 12 minutes at around 24 strokes per minute focusing on good technique.
  • Keep the intensity near your anaerobic threshold pace and the stroke rate no more than 24.
  • Finally warm down with some easy rowing and light stretching afterwards.
Warm-up
  • AT 12-15 minute warm-up
  • Start with some easy half slide strokes for 1 minute
  • Go to full slide after 1 minute, rowing light at rate 18-20
  • After 2 minutes, increase your power to UT2 pace hold the rate at 18-20
  • After 5 minutes, go to UT1 pace.
  • After 7 minutes, stop and sip some water.
  • Start rowing again and row for 2 minutes at your UT1 pace.
  • Next, row light for 1 minute.
  • At 10 minutes, do 20 strokes at your AT pace.
  • Row light for 15 strokes.
  • Row hard again at AT/TR pace for 15 strokes
  • Row light and if you feel ready, stop and get ready for the workout
  • Otherwise, continue and do another 10 stokes at AT/TR pace followed by a short rest.
Pro Tips Pro

  1. Ensure you do a full 10 minute warm up with at least 40 hard strokes at UT1/AT pace.
  2. Don't work too hard during the early part of the 12 minutes - wait until the last 3-4 minutes to push yourself if you feed good.
  3. Always focus on good rowing machine technique - even when you are tired.


2 x 8 Minutes Rowing Interval Workout

2 x 8 Minutes Rowing Interval Workout with 2 minutes rest. The intensity is UT1 or Anaerobic Threshold. This is a vigorous workout for Rowers new to intervals.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 5 min 5:00 20
1 x 8 min 8:00 24
1 x 2 min rest 2:00 -
1 x 8 min 8:00 24
Rowing cool down 5 min 5:00 20

Total Time: 33 min | Work Time: 16 min | Intensity: UT1/AT | Strokes: 684 | Avg Rate: 24 | Work Rate: 24

UT1 AT difficult intervals

Steps
  • Spend 10 minutes warming up following the warm-up schedule.
  • Take a short break and get ready.
  • Row for 8 minutes at around 24 strokes per minute at UT1/AT intensity.
  • Rest for a 2 minute interval and take on some fluids if you feel like it.
  • Start another 8 minute row at UT1/AT intensity.
  • Finally warm down with some easy rowing for 5 minutes.
Warm-up
  • AT 12-15 minute warm-up
  • Start with some easy half slide strokes for 1 minute
  • Go to full slide after 1 minute, rowing light at rate 18-20
  • After 2 minutes, increase your power to UT2 pace hold the rate at 18-20
  • After 5 minutes, go to UT1 pace.
  • After 7 minutes, stop and sip some water.
  • Start rowing again and row for 2 minutes at your UT1 pace.
  • Next, row light for 1 minute.
  • At 10 minutes, do 20 strokes at your AT pace.
  • Row light for 15 strokes.
  • Row hard again at AT/TR pace for 15 strokes
  • Row light and if you feel ready, stop and get ready for the workout
  • Otherwise, continue and do another 10 stokes at AT/TR pace followed by a short rest.
Pro Tips Pro

  1. This is a hard workout - don't use all your energy in the first 8 minute piece.
  2. The rest is important - try to keep moving and pulling light.
  3. It's a short workout but if you do need to drink during the rest, take small sips after 60 seconds rest.
  4. Keep your hands moving away at the finish for good rowing machine / erg technique.


8 Minute Rowing Machine Workout With Power Changes

This 8 Minute Rowing Machine Workout With Power Changes will help you gain more control over rowing power to rate ratio. Learn how to change rate and power together.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 10 min 10:00 20
1 x 1 min 1:00 24
1 x 2 min 2:00 22
1 x 3 min 3:00 24
1 x 2 min 2:00 22
Rowing cool down 5 min 5:00 20

Total Time: 23 min | Work Time: 8 min | Intensity: UT1/AT | Strokes: 484 | Avg Rate: 22 | Work Rate: 24

UT1 AT difficult

Steps
  • Row for 10 minutes warming up following the warm up plan here.
  • Then take a short break and get ready for the workout.
  • Row for 1 minute at around 24 strokes per minute at AT intensity.
  • Next drop your stroke rate and intensity to 22 strokes per minute for 2 minutes.
  • Go back up with your rate and intensity for 3 minutes at AT intensity.
  • Drop back to rate 22 to UT1 intensity.
  • Finish off by warming down with some easy rowing.
Warm-up
  • AT 12-15 minute warm-up
  • Start with some easy half slide strokes for 1 minute
  • Go to full slide after 1 minute, rowing light at rate 18-20
  • After 2 minutes, increase your power to UT2 pace hold the rate at 18-20
  • After 5 minutes, go to UT1 pace.
  • After 7 minutes, stop and sip some water.
  • Start rowing again and row for 2 minutes at your UT1 pace.
  • Next, row light for 1 minute.
  • At 10 minutes, do 20 strokes at your AT pace.
  • Row light for 15 strokes.
  • Row hard again at AT/TR pace for 15 strokes
  • Row light and if you feel ready, stop and get ready for the workout
  • Otherwise, continue and do another 10 stokes at AT/TR pace followed by a short rest.
Pro Tips Pro

  1. Concentrate on changing rate and power together. Learn to get the feeling of higher rate and higher power (speed) working together.
  2. Try to get a feel for what rowing at anaerobic threshold is like - manage your power output and your rhythm.


20 Minute Rowing Machine Endurance Workout

Get some endurance with this 20 Minute Rowing Machine Endurance Workout. Learn this 5+10+5 minutes of rowing endurance with rate and power changes to sharpen your rowing endurance.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 10 min 10:00 20
1 x 5 min 5:00 22
1 x 10 min 10:00 24
1 x 5 min 5:00 22
Rowing cool down 5 min 5:00 20

Total Time: 35 min | Work Time: 20 min | Intensity: UT1/AT | Strokes: 760 | Avg Rate: 23 | Work Rate: 23

UT1 AT difficult

Steps
  • Row for 10 minutes warming up doing some basic rowing machine drills and increasing your power to near workout level intensity.
  • Take a short rest and get ready for the workout.
  • Row for 5 minutes at around 22 strokes per minute at UT1 Intensity.
  • Next increase your stroke rate to 24 and intensity to Anaerobic Threshold for 10 minutes.
  • Then drop your rate and intensity back down for 5 minutes to UT1 Intensity.
  • Finally warm down with some easy rowing.
Warm-up
  • AT 12-15 minute warm-up
  • Start with some easy half slide strokes for 1 minute
  • Go to full slide after 1 minute, rowing light at rate 18-20
  • After 2 minutes, increase your power to UT2 pace hold the rate at 18-20
  • After 5 minutes, go to UT1 pace.
  • After 7 minutes, stop and sip some water.
  • Start rowing again and row for 2 minutes at your UT1 pace.
  • Next, row light for 1 minute.
  • At 10 minutes, do 20 strokes at your AT pace.
  • Row light for 15 strokes.
  • Row hard again at AT/TR pace for 15 strokes
  • Row light and if you feel ready, stop and get ready for the workout
  • Otherwise, continue and do another 10 stokes at AT/TR pace followed by a short rest.
Pro Tips Pro

  1. Make sure to warm up, but don't do too much work - save your effort for the workout.
  2. Good technique and posture is important for a long 20 minute workout - study good rowing machine technique and try to practice rowing machine drills.
  3. Get into a good flowing rhythm, moving the handle smoothly at the catch and at the finish while using your legs, body and arms to power the rowing machine.


3 x 5 Minutes Rowing Interval Workout

This is a challenging 3 x 5 Minutes Rowing Machine Interval Workout. Boost your Anaerobic Threshold with 5 minutes of power rowing at 26 strokes per minute and rest for 2 minutes.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22–24
1 x 5 min 5:00 26
1 x 2 min 2:00 -
1 x 5 min 5:00 26
1 x 2 min 2:00 -
1 x 5 min 5:00 26
Rowing cool down 10 min 10:00 20

Total Time: 44 min | Work Time: 15 min | Intensity: AT | Strokes: 920 | Avg Rate: 24 | Work Rate: 25

AT difficult intervals

Steps
  • Spend 15 minutes warming up doing some basic rowing machine drills and building up the intensity to near workout intensity.
  • Next take a short break and get ready for the workout.
  • Row for 5 minutes at 26 strokes per minute at anaerobic threshold intensity.
  • Rest for 2 minutes and repeat 3 times total, resting for a 2 minute interval between each 5 minutes of work.
  • Finally warm down with 10 minutes easy rowing.
Warm-up
  • AT 12-15 minute warm-up
  • Start with some easy half slide strokes for 1 minute
  • Go to full slide after 1 minute, rowing light at rate 18-20
  • After 2 minutes, increase your power to UT2 pace hold the rate at 18-20
  • After 5 minutes, go to UT1 pace.
  • After 7 minutes, stop and sip some water.
  • Start rowing again and row for 2 minutes at your UT1 pace.
  • Next, row light for 1 minute.
  • At 10 minutes, do 20 strokes at your AT pace.
  • Row light for 15 strokes.
  • Row hard again at AT/TR pace for 15 strokes
  • Row light and if you feel ready, stop and get ready for the workout
  • Otherwise, continue and do another 10 stokes at AT/TR pace followed by a short rest.
Pro Tips Pro

  1. Don't work too hard in the first 5 minute piece. Remember this workout requires patience and discipline.
  2. Break down each piece as a separate challenge to be completed. Approach each one as a stand alone workout - don't think about the next or the last workout.
  3. The 2 minute rest is important - keep moving slowly after each 5 minute piece and have some sips of water after 60 seconds of the rest period.


14 Minute Pyramid Rowing Machine Workout

Improve your Anaerobic Threshold with this 14 Minute Pyramid Rowing Machine Workout. Train smart with the proper intensity zone and indoor rowing technique.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 10 min 10:00 20–22
1 x 5 min 5:00 22
1 x 4 min 4:00 26
1 x 5 min 5:00 22
Rowing cool down 10 min 10:00 20

Total Time: 34 min | Work Time: 14 min | Intensity: UT1/AT | Strokes: 724 | Avg Rate: 22 | Work Rate: 24

UT1 AT difficult

Steps Warm-up
  • AT 12-15 minute warm-up
  • Start with some easy half slide strokes for 1 minute
  • Go to full slide after 1 minute, rowing light at rate 18-20
  • After 2 minutes, increase your power to UT2 pace hold the rate at 18-20
  • After 5 minutes, go to UT1 pace.
  • After 7 minutes, stop and sip some water.
  • Start rowing again and row for 2 minutes at your UT1 pace.
  • Next, row light for 1 minute.
  • At 10 minutes, do 20 strokes at your AT pace.
  • Row light for 15 strokes.
  • Row hard again at AT/TR pace for 15 strokes
  • Row light and if you feel ready, stop and get ready for the workout
  • Otherwise, continue and do another 10 stokes at AT/TR pace followed by a short rest.
Pro Tips Pro

  1. Focus on using your legs, body and arms in a good rhythm through the middle 4 minutes.
  2. Use the full length of the slide when the rate goes higher - maintain good discipline with your rowing technique.
  3. Don't pull too hard with your arms when the power and rate change to AT zone.
  4. Maintain your rhythm when the rate changes down to 22 - avoid dropping below UT1 intensity.


14 Minute Power Rowing Workout

This is a great 14 Minute Rowing Machine Workout that will help improve your power. See how you can develop your power with variable rate and intensity changes in this workout.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 10 min 10:00 20
1 x 2 min 2:00 24
1 x 5 min 5:00 26
1 x 2 min 2:00 24
1 x 5 min 5:00 22
Rowing cool down 10 min 10:00 20

Total Time: 34 min | Work Time: 14 min | Intensity: AT | Strokes: 736 | Avg Rate: 23 | Work Rate: 25

AT difficult

Steps
  • Row for 10 minutes to warm up following the warm-up plan.
  • Then take a short break and get ready for the workout.
  • Row 2 minutes at 24 strokes per minute near Anaerobic Threshold (AT) Intensity.
  • Then for 5 minutes go to AT power Intensity at 26 strokes per minute.
  • Drop your rate to 24 for 2 minutes and keep at AT intensity.
  • Finally drop the power down to UT1 Intensity and 22 strokes per minute for 5 minutes.
  • Finish by warming down with some easy rowing.
Warm-up
  • AT 12-15 minute warm-up
  • Start with some easy half slide strokes for 1 minute
  • Go to full slide after 1 minute, rowing light at rate 18-20
  • After 2 minutes, increase your power to UT2 pace hold the rate at 18-20
  • After 5 minutes, go to UT1 pace.
  • After 7 minutes, stop and sip some water.
  • Start rowing again and row for 2 minutes at your UT1 pace.
  • Next, row light for 1 minute.
  • At 10 minutes, do 20 strokes at your AT pace.
  • Row light for 15 strokes.
  • Row hard again at AT/TR pace for 15 strokes
  • Row light and if you feel ready, stop and get ready for the workout
  • Otherwise, continue and do another 10 stokes at AT/TR pace followed by a short rest.
Pro Tips Pro

  1. Don't over-do the power during the first 2 minutes
  2. When your rate drops, try to maintain your rhythm don't drop the power too much.
  3. Warm up properly and make sure you are ready to go because this is a hard workout.


15 Minute Hard Aerobic Rowing Workout

This 15 Minute Hard Aerobic Rowing Workout will help improve your Aerobic Capacity. Challenge yourself to 15 minutes rowing at the edge of your aerobic rowing zone.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 12 min 12:00 22
1 x 5 min 5:00 22
1 x 10 min 10:00 26
1 x 5 min 5:00 22
Rowing cool down 10 min 10:00 20

Total Time: 42 min | Work Time: 15 min | Intensity: AT | Strokes: 940 | Avg Rate: 23 | Work Rate: 24

AT difficult

Steps
  • Row for 12 minutes warming up following the warm-up plan to AT level intensity.
  • Row for 5 minutes at 22 strokes per minute at UT1 Intensity.
  • Next increase your stroke rate to 24 and go to Anaerobic Threshold intensity for 10 minutes.
  • Then drop your rate back down for 5 minutes to UT1 intensity.
  • Finally cool down with some easy rowing.
Warm-up
  • AT 12-15 minute warm-up
  • Start with some easy half slide strokes for 1 minute
  • Go to full slide after 1 minute, rowing light at rate 18-20
  • After 2 minutes, increase your power to UT2 pace hold the rate at 18-20
  • After 5 minutes, go to UT1 pace.
  • After 7 minutes, stop and sip some water.
  • Start rowing again and row for 2 minutes at your UT1 pace.
  • Next, row light for 1 minute.
  • At 10 minutes, do 20 strokes at your AT pace.
  • Row light for 15 strokes.
  • Row hard again at AT/TR pace for 15 strokes
  • Row light and if you feel ready, stop and get ready for the workout
  • Otherwise, continue and do another 10 stokes at AT/TR pace followed by a short rest.
Pro Tips Pro

  1. A full warm up is critical. You need to be ready to perform once you begin the workout and warming up your cardiovascular and muscular systems is a must.
  2. Think about your rowing machine technique, rowing well is about holding good technique while working effectively.
  3. Always change rate and power together.


24 Minute Interval Rowing Workout

This 24 Minute Interval Rowing Machine Workout at UT1 Intensity is split into 2x12 minutes. Set yourself a good rhythm at rate 24 and develop you aerobic power.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 10 min 10:00 20
1 x 12 min 12:00 24
1 x 3 min 3:00 -
1 x 12 min 12:00 24
Warm down 5 min 5:00 20

Total Time: 42 min | Work Time: 24 min | Intensity: UT1 | Strokes: 876 | Avg Rate: 22 | Work Rate: 24

UT1 intervals

Steps
  • 10 minute warm up following the warm up guide here.
  • Row 12 minutes at 24 strokes per minute at UT1 intensity.
  • Take a 3 minute break.
  • Row again for 12 minutes at 24 strokes per minute at UT1 intensity.
  • Finally warm down with some easy rowing for 5 minutes.
Warm-up
  • UT2 10 min warm up.
  • Start with some easy half slide strokes for 1 minute
  • Go to full slide after 1 minute, rowing light at rate 18-20
  • After 2 minutes, increase your power and hold the rate steady at 18-20
  • After 3 minutes, increase power again to near UT2 pace at 20 stokes per minute
  • After 7 minutes, stop and sip some water.
  • Start rowing again and aim for 30 strokes at your UT1 pace.
  • Coming up on 10 minutes, do 10 strokes at your AT pace.
  • Stop and get ready for the workout.
Pro Tips Pro

  1. Focus on your rowing machine form and technique.
  2. Don't pull too hard with your arms at the finish of the stroke.
  3. Always change rate and power together.
  4. Never forget to enjoy the rhythm of the rowing movement and use it to build your motivation for more training in future.
  5. Use the full length of the slide.


2 x 15 Minute Rowing Workout At UT1

Develop your Aerobic Power with this 2 x 15 Minute Rowing Machine Workout. Learn how to perform with good rowing technique rate 24 while rowing long effective strokes.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 10 min 10:00 22–24
1 x 15 min 15:00 24
1 x 5 min rest 5:00 -
1 x 15 min 15:00 24
Rowing cool down 10 min 10:00 20

Total Time: 55 min | Work Time: 30 min | Intensity: UT1 | Strokes: 1140 | Avg Rate: 23 | Work Rate: 24

UT1 intervals

Steps
  • Spend around 10 minutes warm up following the warm up schedule here.
  • Take a short break and get ready for the workout.
  • Row for 15 minutes at around 24 strokes per minute UT1 rowing intensity.
  • Rest for 5 minutes.
  • Row again for 15 minutes at around 24 strokes per minute UT1 rowing intensity.
  • Stick to the rating and intensity guidelines.
  • Finally warm down with 10 minutes easy rowing.
Warm-up
  • UT2 10 min warm up.
  • Start with some easy half slide strokes for 1 minute
  • Go to full slide after 1 minute, rowing light at rate 18-20
  • After 2 minutes, increase your power and hold the rate steady at 18-20
  • After 3 minutes, increase power again to near UT2 pace at 20 stokes per minute
  • After 7 minutes, stop and sip some water.
  • Start rowing again and aim for 30 strokes at your UT1 pace.
  • Coming up on 10 minutes, do 10 strokes at your AT pace.
  • Stop and get ready for the workout.
Pro Tips Pro

  1. Good technique and posture is important in rowing workouts - study good rowing machine technique and practice rowing machine drills.
  2. Focus on using your legs, body and arms in a good rhythm through the middle of the workout.
  3. Keep the same good rowing rhythm when the rates change. Look for a ratio of 1:2 - 1 part drive phase and 2 parts recovery phase.
  4. Get into a good flowing rhythm, moving the handle smoothly at the catch and at the finish while using your legs body and arms to power the rowing machine.
  5. Set your feet height in the optimum position - check the rowing machine setup guide.


3 x 5 Minute Rowing Interval Threshold Workout

This is a great 3 x 5 Minute Rowing Interval Workout at Anaerobic Threshold Intensity. Develop high aerobic rowing power and boost your strength endurance.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 20–22
1 x 5 min 5:00 26
1 x 5 min rest 5:00 -
1 x 5 min 5:00 26
1 x 5 min rest 5:00 -
1 x 5 min 5:00 26
Rowing cool down 10 min 10:00 20

Total Time: 50 min | Work Time: 15 min | Intensity: AT | Strokes: 890 | Avg Rate: 24 | Work Rate: 26

AT difficult intervals

Steps
  • Spend around 15 minutes warming up.
  • Take a short break and get ready for the workout.
  • Row for 5 minutes at 26 strokes per minute at AT rowing intensity.
  • Rest for 5 minutes.
  • Row again for 5 minutes at 26 strokes per minute at level at AT.
  • Rest for 5 minutes.
  • Row again for 5 minutes at 26 strokes per minute at level at AT.
  • Finally warm down with some easy rowing for 10 minutes.
Warm-up
  • AT 12-15 minute warm-up
  • Start with some easy half slide strokes for 1 minute
  • Go to full slide after 1 minute, rowing light at rate 18-20
  • After 2 minutes, increase your power to UT2 pace hold the rate at 18-20
  • After 5 minutes, go to UT1 pace.
  • After 7 minutes, stop and sip some water.
  • Start rowing again and row for 2 minutes at your UT1 pace.
  • Next, row light for 1 minute.
  • At 10 minutes, do 20 strokes at your AT pace.
  • Row light for 15 strokes.
  • Row hard again at AT/TR pace for 15 strokes
  • Row light and if you feel ready, stop and get ready for the workout
  • Otherwise, continue and do another 10 stokes at AT/TR pace followed by a short rest.
Pro Tips Pro

  1. Think about your rowing machine technique. rowing well is about holding good technique while working effectively.
  2. The rest interval is important - keep moving slowly after each work piece and take sips of water after 60 seconds of the rest period.
  3. Maintain your power and speed when for each piece.
  4. Make sure to warm up properly, but don't do too much work and save your effort for the workout.
  5. Be sure to stick to the guideline intensity and stroke rate.


5 x 2 Minute High Intensity Rowing Workout Intervals

Row this 5 x 2 Minute High Intensity Rowing Workout Intervals. After warming up, start with 2 minutes at 24 – 26 strokes per minute focusing on power and technique.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 20
1 x 2 min 2:00 24–26
1 x 2 min rest 2:00 -
1 x 2 min 2:00 24–26
1 x 2 min rest 2:00 -
1 x 2 min 2:00 24–26
1 x 2 min rest 2:00 -
1 x 2 min 2:00 24–26
1 x 2 min rest 2:00 -
1 x 2 min 2:00 24–26
Rowing cool down 10 min 10:00 20

Total Time: 43 min | Work Time: 10 min | Intensity: AT/TR | Strokes: 740 | Avg Rate: 24 | Work Rate: 25

AT TR hard difficult intervals

Steps
  • Row for 15 minutes warming up following the warm up plan to get ready for this intense rowing machine workout.
  • Next take a 2 minute break, take a sip of water and get ready for the workout.
  • Row 2 minutes at 24 – 26 strokes per minute at TR rowing intesnsity. Focus on power and technique.
  • Row light for 2 minutes to recover for the next piece.
  • Repeat (5 times in total).
  • Finish by warming down with some easy rowing.
Warm-up
  • TR Warm-up 15 min
  • Start with some easy half slide strokes for 1 minute
  • Go to full slide after 1 minute, rowing light at rate 18-20
  • After 2 minutes, increase your power to UT2 pace hold the rate at 18-20
  • After 5 minutes, go to UT1 pace.
  • After 7 minutes, stop and sip some water.
  • Start rowing again and row for 3 minutes at your UT1 pace.
  • Next, row light for 1 minute.
  • At 10 minutes, do 20 strokes at your AT pace.
  • Row light for 15 strokes.
  • Row hard again at AT/TR pace for 20 strokes
  • Row light for 15 strokes.
  • Row hard again for 20 strokes at your TR pace.
  • Row light and if you feel ready, stop and get ready for the workout
  • Otherwise you can do another 10 stokes at TR pace followed by a short rest.
Pro Tips Pro

  1. Focus on keeping your rowing machine technique consistent.
  2. Don't work too hard during the early part of workout - wait until the last 1-2 minutes to push yourself if you feed good.
  3. Maintain your rhythm when the rate changes - avoid going too far off your target intensity.
  4. Don't work too hard - focus on enjoying the rhythm and flow of the rowing movement.
  5. Have some water ready to drink after the warm up, during the rest phase and at end of the workout.


15 Min Rowing Power Session

This 15 Minute Rowing Machine Power Session with 10 stroke bursts of power will boost your aerobic capacity and endurance. The Base rate is 24 and the power 10s are at 28.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22–24
1 x 15 min 15:00 24–28
Rowing cool down 10 min 10:00 20

Total Time: 45 min | Work Time: 15 min | Intensity: AT | Strokes: 900 | Avg Rate: 22 | Work Rate: 26

AT difficult

Steps
  • Spend around 15 minutes warming-up following the warm-up plan here.
  • 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 cool down with 10 minutes easy rowing.
Warm-up
  • AT 12-15 minute warm-up
  • Start with some easy half slide strokes for 1 minute
  • Go to full slide after 1 minute, rowing light at rate 18-20
  • After 2 minutes, increase your power to UT2 pace hold the rate at 18-20
  • After 5 minutes, go to UT1 pace.
  • After 7 minutes, stop and sip some water.
  • Start rowing again and row for 2 minutes at your UT1 pace.
  • Next, row light for 1 minute.
  • At 10 minutes, do 20 strokes at your AT pace.
  • Row light for 15 strokes.
  • Row hard again at AT/TR pace for 15 strokes
  • Row light and if you feel ready, stop and get ready for the workout
  • Otherwise, continue and do another 10 stokes at AT/TR pace followed by a short rest.
Pro Tips Pro

  1. Use your legs to initially drive the handle towards the finish.
  2. Be sure to stick to the Anaerobic Threshold intensity and stroke rate.
  3. When your rate drops after each power 10, try to maintain your rhythm don't drop the power too much.
  4. Never forget to enjoy the rhythm of the rowing movement.
  5. Have some water ready to drink for after the warm and at end of the workout.


3 x 5 Minute Rowing Machine Interval Workout

This 3 x 5 Minute Rowing Machine Interval Workout is a great way to improve your strength endurance and aerobic capacity. Drive your legs hard to get the most out of this workout.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 20–22
1 x 5 min 5:00 26
1 x 5 min Rest 5:00 -
1 x 5 min 5:00 26
1 x 5 min Rest 5:00 -
1 x 5 min 5:00 26
Rowing cool down 10 min 10:00 20

Total Time: 50 min | Work Time: 15 min | Intensity: AT | Strokes: 890 | Avg Rate: 24 | Work Rate: 26

AT difficult intervals

Steps
  • Spend 15 minutes warming up following the warm up schedule.
  • Take a short break and get ready for the workout.
  • Row for 5 minutes at around 26 strokes per minute at Anaerobic Threshold Intensity.
  • Rest for 5 minutes.
  • Repeat the piece at Anaerobic Threshold Intensity (3 times total)
  • Finally warm down with some easy rowing.
Warm-up
  • AT 12-15 minute warm-up
  • Start with some easy half slide strokes for 1 minute
  • Go to full slide after 1 minute, rowing light at rate 18-20
  • After 2 minutes, increase your power to UT2 pace hold the rate at 18-20
  • After 5 minutes, go to UT1 pace.
  • After 7 minutes, stop and sip some water.
  • Start rowing again and row for 2 minutes at your UT1 pace.
  • Next, row light for 1 minute.
  • At 10 minutes, do 20 strokes at your AT pace.
  • Row light for 15 strokes.
  • Row hard again at AT/TR pace for 15 strokes
  • Row light and if you feel ready, stop and get ready for the workout
  • Otherwise, continue and do another 10 stokes at AT/TR pace followed by a short rest.
Pro Tips Pro

  1. Keep your hands moving smoothly away at the finish for good rowing machine / erg technique.
  2. Be sure to stick to the suggested intensity and stroke rate.
  3. Don't pull too hard with your arms when the power and rate go up after the rest interval.
  4. Make sure to warm up properly, but don't do too much work and save your effort for the workout.
  5. Use the full length of the slide and push your legs after the catch before using your body and arms to drive through the middle part of the stroke.


40 Minute Endurance Rowing Workout

A 40 Minute Endurance Rowing Workout with 15 Strokes of Power every 5 minutes. Build your Rowing Endurance base with this Variable UT1 Intensity Zone session.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 12 min 5:00 20
1 x 40 min 40:00 22–28
Rowing cool down 5 min 5:00 20

Total Time: 50 min | Work Time: 40 min | Intensity: UT1/AT | Strokes: 1220 | Avg Rate: 23 | Work Rate: 24

UT1 AT difficult

Steps
  • Row for 12 minutes to warm up.
  • Then take a short break and get ready for the workout.
  • Row 40 minutes at around 22 strokes per minute UT1 rowing intensity.
  • At the start of each 5 minutes do a power 15 at 28 strokes per minute and Anaerobic Threshold Intensity.
  • Finish by warming down with some easy rowing.
Warm-up
  • AT 12-15 minute warm-up
  • Start with some easy half slide strokes for 1 minute
  • Go to full slide after 1 minute, rowing light at rate 18-20
  • After 2 minutes, increase your power to UT2 pace hold the rate at 18-20
  • After 5 minutes, go to UT1 pace.
  • After 7 minutes, stop and sip some water.
  • Start rowing again and row for 2 minutes at your UT1 pace.
  • Next, row light for 1 minute.
  • At 10 minutes, do 20 strokes at your AT pace.
  • Row light for 15 strokes.
  • Row hard again at AT/TR pace for 15 strokes
  • Row light and if you feel ready, stop and get ready for the workout
  • Otherwise, continue and do another 10 stokes at AT/TR pace followed by a short rest.
Pro Tips Pro

  1. Focus on your rowing machine form and technique.
  2. Be sure to stick to the suggested intensity and stroke rate.
  3. Keep the same good rowing rhythm when the rates change. Look for a ratio of 1:2 - 1 part drive phase and 2 parts recovery phase.
  4. Make sure to warm up properly, but don't do too much work and save your effort for the workout.
  5. Set your feet height in the optimum position - check the rowing machine setup guide.