Intermediate Rowing Workouts

Lets go rowing.

Check out this list of Intermediate Rowing Machine Workouts. You've got everything from single time, to intervals with lots of variety to pick from. Get inspired today and get fit with rowing.

30 Minute Rowing Endurance Workout

Level-up with this 30 Minute Rowing Endurance Workout. Improve your UT2 Zone Endurance at rate 22 while focusing on good Rowing Technique.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 5 min 5:00 20
1 x 30 min 30:00 22
Rowing cool down 5 min 5:00 20

Total Time: 40 min | Work Time: 30 min | Intensity: UT2 | Strokes: 860 | Avg Rate: 21 | Work Rate: 22

UT2

Steps
  • Spend around 5 minutes warming up doing some basic rowing machine drills.
  • Next take a short break and get ready for the workout.
  • Row for 30 minutes at 22 strokes per minute focusing on good technique.
  • Keep the intensity around UT2 Intensity and the stroke rate no more than 22.
  • Finally warm down for 5 minutes 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. Keep your hands moving smoothly away at the finish for good rowing machine / erg technique.
  2. Don't pull too hard with your arms at the finish of the stroke.
  3. Always change rate and power together.
  4. Make sure to warm up properly, but don't do too much work and save your effort for the workout.
  5. Also take the time to warm up and cool down after each rowing workout, ensuring to stretch properly afterwards.

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50 Minute Rowing Endurance Workout

Learn Endurance with this 50 Minute Rowing Workout. Test your Physical and Mental Endurance skills with this challenging UT2 Rowing Zone Workout. Rate 22 for the entire workout.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 5 min 5:00 20
1 x 50 min 50:00 22
Rowing cool down 5 min 5:00 20

Total Time: 60 min | Work Time: 50 min | Intensity: UT2 | Strokes: 1300 | 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 50 minutes at around 22 strokes per minute focusing on Utilization Level 2 intensity.
  • Warm 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. Keep your hands moving smoothly away at the finish for good rowing machine / erg technique.
  2. This is a test of mental endurance as well as physical endurance - be ready for the challenge of maintaining concentration.
  3. Make sure to warm up properly, but don't do too much work and save your effort for the workout.
  4. Have some water ready to drink for after the warm up and at end of the workout. Hydration is very important before, during and after this rowing workout.


2 x 20 Minute Interval Rowing Workout

Power-up with a UT1 Zone 2 x 20 Minute Interval Rowing Workout. Learn Intensity and Technique while Powering for 20 minutes time two with a 5 minute rest. Rate 22.

Workout Snapshot

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

Total Time: 55 min | Work Time: 40 min | Intensity: UT1 | Strokes: 1080 | Avg Rate: 21 | Work Rate: 22

UT1 intervals

Steps
  • Spend 10 minutes warming up doing some basic rowing drills and following the warm up schedule here.
  • Take a short break and get ready for the rowing session.
  • Row for 20 minutes at around 22 strokes per minute at Utilization Level 1 Rowing Intensity intensity.
  • Rest for 5 minutes and repeat.
  • Finish off by warming 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 keeping your rowing machine technique consistent.
  2. Be sure to stick to the suggested intensity and stroke rate.
  3. Increase your power and speed when the rate changes up.
  4. Enjoy the rhythm of the rowing movement and use it to build your motivation for more training in future.
  5. Always take the time to warm up and cool down after this workout even though the intensity is low.

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60 Minute Rowing Endurance Workout

Develop Focus and Endurance with this 60 Minute Rowing Endurance Workout. Learn the importance of Rhythm, Discipline and Personal Courage with this long rowing workout.

Workout Snapshot

Detail Time (min) Rate
Rowing 60 minutes 60:00 20–22

Total Time: 60 min | Work Time: 60 min | Intensity: UT2 | Strokes: 1200 | Avg Rate: 21 | Work Rate: 21

UT2

Steps
  • Begin with easy rowing for 5 – 10 minutes
  • Build your intensity as you warm up
  • Aim for UT2 Rowing Intensity
  • Keep a constant rhythm for the entire 60 minutes.
  • Warm down afterwards with some easy rowing and stretching.
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. Sit up and pitch your body slightly forward on the recovery phase.
  2. Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
  3. Set your feet height in the optimum position - check the rowing machine setup] guide.
  4. Only attempt this if you are mentally up for the challenge of a long rowing session.


2 x 25 Minute Endurance Rowing Workout

Test yourself with this 2 x 25 Minute Endurance Rowing Workout at UT Zone Intensity. Build your endurance pace at rate 22 while working on Technique and rhythm.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 5 min 5:00 20
1 x 25 min 25:00 22
1 x 5 min rest 5:00 -
1 x 25 min 25:00 22
Rowing cool down 5 min 5:00 20

Total Time: 65 min | Work Time: 50 min | Intensity: UT2 | Strokes: 1300 | Avg Rate: 21 | Work Rate: 22

UT2 intervals

Steps
  • Warm up for 5 minutes following the schedule here.
  • Get ready for the workout.
  • Row for 25 minutes at 22 strokes per minute UT2 Rowing Intensity.
  • Rest for 5 minutes.
  • Row again for 25 minutes at 22 strokes per minute UT2 Rowing Intensity.
  • Warm down for 5 minutes light rowing and some stretching 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. Sit up and pitch your body slightly forward on the recovery phase.
  2. The rest interval is important take sips of water to get ready for the next 25 minutes.
  3. Don't pull too hard with your arms learn to relax and use the momentum from your legs on the drive.

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2 x 15 Minute Rowing Machine Workouts

Boost your Aerobic Engine with this 2 x 15 Minute Rowing Machine Workout. Work at UT1 Intensity Zone rate 22 while Rowing at a good Tempo Rhythm. 5 Minutes Rest.

Workout Snapshot

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

Total Time: 45 min | Work Time: 30 min | Intensity: UT1 | Strokes: 860 | Avg Rate: 21 | Work Rate: 22

UT1 intervals

Steps
  • Row for 10 minutes warming up following the suggested schedule here.
  • Get ready for the workout.
  • Row for 15 minutes at 22 strokes per minute UT2 rowing intensity.
  • Rest for 5 minutes.
  • Row again for 15 minutes at 22 strokes per minute UT2 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. Play around with your power and relaxation. Look to see if you can increase your pace/speed for the same effort.
  3. Rhythm - focus on enjoying the rhythm and flow of the rowing movement.
  4. Take the time to warm up and cool down after each rowing workout, ensuring to stretch properly afterwards.


2 x 10 Minute Rowing Machine Workout

Learn to Row with this 2 x 10 Minute Rowing Machine Workout. Use the warm-up and Rowing Pace Guide to set your intensity for 10 minutes for High Aerobic Training.

Workout Snapshot

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

Total Time: 40 min | Work Time: 20 min | Intensity: UT1/AT | Strokes: 900 | Avg Rate: 23 | Work Rate: 24

UT1 AT difficult intervals

Steps
  • Row for 15 minutes warming up with rowing machine drills and the warm up schedule here.
  • Next take a short break and prepare for the workout.
  • Row for 10 minutes at 24 strokes per minute between UT1 and Anaerobic Threshold Intensity.
  • Rest for 5 minutes and aiming for the same rate and intensity.
  • Finally warm down for 5 minutes easy rowin.
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. Always focus on good rowing machine technique - even when you are tired.
  2. This is a hard workout - don't use all your energy in the first phase.
  3. Always change rate and power together.
  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.

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2 x 12 Minute Rowing Tempo Workout

Power-up with this 2 x 12 Minute Rowing Tempo Workout at Anaerobic Threshold Intensity. Get ready for 2k, 5k or 6k tests with this Aerobic Engine Booster.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 10:00 22
1 x 12 min 12:00 24
1 x 4 min rest 4:00 -
1 x 12 min 12:00 24
Rowing cool down 5 min 5:00 20

Total Time: 48 min | Work Time: 24 min | Intensity: AT | Strokes: 996 | Avg Rate: 23 | Work Rate: 24

AT difficult intervals

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 keeping your rowing machine technique consistent.
  2. Be sure to stick to the suggested intensity and stroke rate.
  3. Concentrate on changing rate and power together. Learn to get the feeling of higher rate and higher power (speed) working together.
  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.


2 X10 Minute Rowing Workout With Power Changes

Get ready to Power-up with this 2 X10 Minute Rowing Workout With Power Changes. Start at rate 22 finish at rate 27-28 while increasing your power per stroke.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22
1 x 4 min 4:00 22
1 x 3 min 3:00 24
1 x 2 min 2:00 26
1 x 1 min 1:00 27
Rowing cool down 10 min 10:00 20

Total Time: 35 min | Work Time: 10 min | Intensity: AT/TR | Strokes: 769 | Avg Rate: 24 | Work Rate: 25

AT TR hard difficult

Steps
  • Warm up for 15 minutes following the schedule here.
  • Stop, take a short rest and prepare for the rowing session.
  • Row 4 minutes at 22 strokes per minute at [UT1](/rowing-intensity-scale intensity.
  • Move on to 3 minutes at 24 strokes per minute at Anaerobic Threshold Intensity.
  • Change up to 2 minutes at 26 strokes per minute slightly above Anaerobic Threshold Intensity.
  • Finally move to 1 minute at 27 strokes per minute TR intensity.
  • Finish off by warming down with some easy cool-down 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. Move your hands away from the finish smoothly at the same pace they arrived.
  2. Focus on using your legs, body and arms in a good rhythm through the middle of the workout.
  3. Concentrate on changing rate and power together. Learn to get the feeling of higher rate and higher power (speed) working together.
  4. Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
  5. Use the full length of the slide.

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15 Minute Anaerobic Threshold Rowing Interval Workout

2 x 15 Minute Anaerobic Threshold Rowing Workout. Raise your AT Zone Rowing Fitness while rating 22-26 with good Rowing Technique and a Solid Rhythm.

Workout Snapshot

Detail Time (min) Rate
Rowing 15 minutes 15:00 22
1 x 15 minutes 15:00 22–26
1 x 3 minutes 3:00 -
1 x 15 minutes 15:00 22–26
5 minutes warm down 5:00 20

Total Time: 53 min | Work Time: 30 min | Intensity: UT1/AT | Strokes: 1070 | Avg Rate: 22 | Work Rate: 24

UT1 AT difficult intervals

Steps
  • Begin with easy rowing and build your wamp-up for 15 minutes using the warm up schedule.
  • Row 15 minutes at Anaerobic Threshold Intensity rating 22 – 26 strokes per minute.
  • Rest for 3 minutes.
  • Row again for 15 minutes at Anaerobic Threshold Intensity rating 22 – 26 strokes per minute.
  • Warm down afterwards with some easy rowing and stretching.
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. Study some rowing machine technique and rowing drills to help with setting some basic positions while you are rowing.
  2. It's a short workout but if you do need to drink during the rest, take small sips after 60 seconds of the rest interval.
  3. Increase your power and speed when the rate changes up.
  4. Make sure to warm up properly, but don't do too much work and save your effort for the workout.
  5. Have some water ready to drink for after the warm up during the rest phase and at end of the workout.


2 x 8 Minute Power Rowing Workout

Ironclad 2 x 8 Minute Power Rowing Workout designed to boost you Anaerobic Threshold and Transportation Rowing Energy Systems. Prepare for a 2k, 6K or 5k Erg Test using this workout.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22
1 x 8 min 8:00 26
1 x 4 min 4:00 -
1 x 8 min 8:00 26
Rowing cool down 5 min 5:00 20

Total Time: 40 min | Work Time: 16 min | Intensity: AT/TR | Strokes: 836 | Avg Rate: 24 | Work Rate: 26

AT TR hard difficult intervals

Steps
  • Warm up for 15 minutes following the schedule here.
  • Take a short break and get ready for the workout.
  • Row for 8 minutes at 26 strokes per minute between Anaerobic Threshold Intensity and TR.
  • Focus on power and efficiency per stroke.
  • Rest for 4 minutes.
  • Row again for 8 minutes at 26 strokes per minute between Anaerobic Threshold Intensity and TR.
  • Warm down with some light rowing and stretching afterwards.
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. Sit up and pitch your body slightly forward on the recovery phase.
  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. Increase your power and speed when the rate changes up.
  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. Stay relaxed when you get tired.

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4 x 5 Minutes 6k Rowing Training Workout

Train for a 6k Rowing Machine Test with this 4 x 5 minutes Rowing Workout. Rate 26-28 at VO2 Max Transportation level Rowing Intensity with 5 minute rest intervals.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22
1 x 5 min 5:00 26–28
1 x 5 min rest 5:00 -
1 x 5 min 5:00 26–28
1 x 5 min rest 5:00 -
1 x 5 min 5:00 26–28
1 x 5 min rest 5:00 -
1 x 5 min 5:00 26–28
Rowing cool down 5 min 5:00 20

Total Time: 50 min | Work Time: 20 min | Intensity: TR | Strokes: 840 | Avg Rate: 25 | Work Rate: 27

TR hard intervals

Steps
  • Warm up for 15 minutes following the suggested format here.
  • Take a short rest and prepare for the workout.
  • Row for 5 minutes at 26 – 28 strokes per minute at Transportation Level Rowing Intensity.
  • Rest for 5 minutes.
  • Row again for 5 minutes at 26 – 28 strokes per minute at Transportation Level Rowing Intensity.
  • Repeat this pattern so that you do 4 times 5 minutes of work.
  • Finally warm 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. Use your legs to initially drive the handle towards the finish.
  2. 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.
  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. Be sure to stick to the suggested intensity and stroke rate.


2 x 10 Minute High Tempo Rowing Machine Workout

Power-up with this 2 x 10 Minute High Tempo Rowing Machine Workout. Boost your Fat and Carbohydrate Burning Energy Systems while learning how to Row with good style and tempo.

Workout Snapshot

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

Total Time: 50 min | Work Time: 20 min | Intensity: AT/TR | Strokes: 1050 | Avg Rate: 24 | Work Rate: 26

AT TR hard difficult intervals

Steps
  • Spend 15 minutes warming up following the warm up schedulde here.
  • Next take a short break and get ready for the workout.
  • Row for 10 minutes at 26 strokes per minute on level Anaerobic Threshold Intensity.
  • Rest for 5 minutes.
  • Row again for 10 minutes at 26 strokes per minute on level Anaerobic Threshold Intensity and at TR towards the end of the 10 minutes.
  • Warm 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. Keep your hands moving away at the finish for good rowing machine / erg technique.
  2. 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.
  3. Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
  4. Also take the time to warm up and cool down after each rowing workout, ensuring to stretch properly afterwards.

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2 x 12 Minute Rowing Interval Workout

Anaerobic Threshold Boosting 2 x 12 Minute Rowing Interval Workout. Develop you Aerobic Power with the Rowing Machine while learning good Technique and Rhythm using Interval Training.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22
1 x 12 min 12:00 24–26
1 x 5 min 5:00 -
1 x 12 min 12:00 24–26
Rowing cool down 10 min 10:00 20

Total Time: 54 min | Work Time: 24 min | Intensity: AT | Strokes: 1106 | Avg Rate: 23 | Work Rate: 25

AT difficult intervals

Steps
  • Warm up for 15 minutes following the schedule.
  • Take a break and prepare for the session.
  • Row 12 minutes at 24 – 26 strokes per minute at Anaerobic Threshold Intensity.
  • Rest for 5 minutes.
  • Row again 12 minutes at 24 – 26 strokes per minute at Anaerobic Threshold Intensity.
  • Finish off by warming 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. Study some rowing machine technique and rowing drills to help with setting some basic positions while you are rowing.
  2. The rest is important - try to keep moving and pulling light.
  3. Make sure to warm up properly, but don't do too much work and save your effort for the workout.
  4. Also take the time to warm up and cool down after each rowing workout, ensuring to stretch properly afterwards.


30 Minute High Tempo Rowing Workout

This 30 Minute High Tempo Rowing Workout will help boost your Rowing Endurance and Aerobic Capacity Zones. Learn Rowing Machine Tempo Technique while working out with a strong tempo.

Workout Snapshot

Detail Time (min) Rate
Rowing 15 minutes 15:00 22
1 x 30 minutes 30:00 22–26
Rowing 10 minute warm down 10:00 20

Total Time: 50 min | Work Time: 50 min | Intensity: AT | Strokes: 1080 | Avg Rate: 22 | Work Rate: 24

AT difficult

Steps
  • Begin with rowing for 15 minutes following the warm up schedule.
  • Row 30 minutes at Anaerobic Threshold Intensity rating 22 – 26 strokes per minute.
  • Look at the Pro Tips below to learn how to develop Tempo.
  • Warm down for 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. Focus on using your legs during the leg drive phase and use them to make a good tempo through to the finish.
  2. Don't pull too hard with your arms - use the momentum to keep your arms moving smoothly away from the finish to keep the tempo going.
  3. Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
  4. Have some water ready to drink for after the warm and at the end of the workout.

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3 x 5 Minute High Intensity Rowing Workout

Power-up your training with this 3 x 5 Minute High Intensity Rowing Workout. The Rate 26 - 28 is strokes per minute at Transportation Intensity Zone. The rest is 5 minutes with active interval recovery.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22
1 x 5 min 5:00 26–28
1 x 5 min rest 5:00 -
1 x 5 min 5:00 26–28
1 x 5 min rest 5:00 -
1 x 5 min 5:00 26–28
Rowing cool down 10 min 10:00 20

Total Time: 50 min | Work Time: 15 min | Intensity: TR | Strokes: 930 | Avg Rate: 24 | Work Rate: 27

TR hard intervals

Steps
  • Warm up for for 15 minutes following the schedule here.
  • Take a short break to prepare for the workout.
  • Row for 5 minutes at 26 – 28 strokes per minute at TR Rowing Intensity.
  • Rest for 5 minutes.
  • Repeat the 5 minutes at 26 – 28 strokes per minute at TR Rowing Intensity 3 times in total.
  • Finally warm down for 10 minutes 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 your rowing machine form and technique.
  2. If you do need to drink during the rest interval, take small sips after 60 seconds of the rest.
  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. Try to enjoy the rhythm of the rowing movement.
  5. Be sure to stick to the suggested intensity and stroke rate.


2 x 7 Minute 2k Erg Test Preparation Rowing Workout

Prepare for a 2k Erg Test with this 2 x 7 Minute Rowing Workout. This workout will improve the Oxygen Transportation Efficiency to your muscles as you power near 2k pace.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22
1 x 7 min 7:00 26-28
1 x 7 min rest 7:00 -
1 x 7 min 7:00 26-28
Rowing cool down 10 min 10:00 20

Total Time: 46 min | Work Time: 14 min | Intensity: TR | Strokes: 530 | Avg Rate: 24 | Work Rate: 27

TR hard intervals

Steps
  • Spend 15 minutes warming up following the TR warm up schedule.
  • Take a short break and get ready for the workout.
  • Row for 7 minutes at 26 – 28 strokes per minute atTransportation Rowing Intensity Scale.
  • Rest for 7 minutes with active light rowing.
  • Row again for 7 minutes at 26 – 28 strokes per minute atTransportation Rowing Intensity Scale.
  • Warm down with some easy rowing for 10 minutes.
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 your rowing machine form and technique.
  2. Play around with your power as you change the rate between 28 and 28. Look to see if you can increase your pace/speed when the rate goes up.
  3. When your rate drops, try to maintain your rhythm don't drop the power too much.
  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 intensity and stroke rate.

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4 x 3 Minute Race Rowing Intervals

Power-up your High Intensity Rowing Zone with this 4 x 3 Minute Race Rowing Intervals. This Intense Rowing Workout requires a big focus on Power and Technique.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22
1 x 3 min 3:00 26–28
1 x 3 min rest 3:00 -
1 x 3 min 3:00 26–28
1 x 3 min rest 3:00 -
1 x 3 min 3:00 26–28
1 x 3 min rest 3:00 -
1 x 3 min 3:00 26–28
Rowing cool down 10 min 10:00 20

Total Time: 46 min | Work Time: 12 min | Intensity: TR | Strokes: 842 | Avg Rate: 25 | Work Rate: 27

TR hard intervals

Steps
  • Warm up for 15 minutes at following the TR warm up schedule.
  • Take a short rest and prepare for the session.
  • Row 3 minutes at 26 – 28 strokes per minute at TR Intensity Zone.
  • Rest for 3 minutes
  • Row again for 3 minutes at 26 – 28 strokes per minute at TR Intensity Zone. Repeat the rest/row cycle 4 times in total.
  • Finish off by cooling down with some easy rowing for 10 minutes
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. Move your hands away from the finish smoothly.
  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. Concentrate on changing rate and power together. Learn to get the feeling of higher rate and higher power (speed) working together.
  4. Don't work too hard - focus on enjoying the rhythm and flow of the rowing movement.


5 x 2 Minute Hard Rowing Interval Workout

This 5 x 2 Minute Hard Rowing Interval Workout is ferocious. Boost your VO2 Max Rowing Race Pace Intensity rating 26-28 at High Transportation Intensity Zone.

Workout Snapshot

Detail Time (min) Rate
Rowing 15 min 15:00 22
1 x 2 min 2:00 26–28
1 x 2 min rest 2:00 -
1 x 2 min 2:00 26–28
1 x 2 min rest 2:00 -
1 x 2 min 2:00 26–28
1 x 2 min rest 2:00 -
1 x 2 min 2:00 26–28
1 x 2 min rest 2:00 -
1 x 2 min 2:00 26–28
Rowing 10 minutes 10:00 20

Total Time: 38 min | Work Time: 10 min | Intensity: TR | Strokes: 680 | Avg Rate: 25 | Work Rate: 27

TR hard intervals

Steps
  • Warm up for 15 minutes following the warm-up schedule here.
  • Take a short break and get ready for the workout.
  • Row for 2 minutes at Transportation Rowing Intensity rating 26 - 28 strokes per minute.
  • Rest for 2 minutes.
  • Repeat the work/rest 5 times in total.
  • Warm down for 10 minutes 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. Use your legs to initially drive the handle towards the finish.
  2. It's a short workout but if you do need to drink during the rest, take small sips after 60 seconds of the rest interval.
  3. Always change rate and power together.
  4. Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
  5. Use the full length of the slide - don't shorten up when you get tired.

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8 x 2 Minute Interval Power Rowing Workout

Power-up with this 8 x 2 Minute Interval Power Rowing Workout. Improve your VO2 Max and Race Pace Intensity rating 26-28 at High Intensity.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22–24
1 x 2 min 2:00 26-28
1 x 2 min rest 2:00 -
1 x 2 min 2:00 26-28
1 x 2 min rest 2:00 -
1 x 2 min 2:00 26-28
1 x 2 min rest 2:00 -
1 x 2 min 2:00 26-28
1 x 2 min rest 2:00 -
1 x 2 min 2:00 26-28
1 x 2 min rest 2:00 -
1 x 2 min 2:00 26-28
1 x 2 min rest 2:00 -
1 x 2 min 2:00 26-28
1 x 2 min rest 2:00 -
1 x 2 min 2:00 26-28
Rowing cool down 10 min 10:00 20

Total Time: 55 min | Work Time: 16 min | Intensity: TR/AN | Strokes: 520 | Avg Rate: 26 | Work Rate: 27

TR extreme hard intervals

Steps
  • Warm up for 15 minutes following the warm up intensity schedule here.
  • Next, take a short break to prepare.
  • Row for 2 minutes at 26 – 28 strokes per minute at Transportation Rowing Intensity.
  • Rest for 2 minutes.
  • Repeat the work/rest 8 times total.
  • Finally cool down with 10 minutes very 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. Finish each stroke by pulling your arms smoothly towards your body.
  2. Take small sips of water after 60 seconds of the rest interval.
  3. Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
  4. Be sure to stick to the suggested intensity and stroke rate.


2k Rowing Machine Training With 7 Minute Intervals

Target your 2k Rowing Machine Time with this 2 x 7 Minute Rowing Machine Interval Workout. Row with solid Technique while working near you 2k Race Zone.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22–24
1 x 7 min 7:00 26-30
1 x 7 min rest 7:00 -
1 x 7 min 7:00 26-30
Rowing cool down 10 min 10:00 20

Total Time: 46 min | Work Time: 14 min | Intensity: TR | Strokes: 570 | Avg Rate: 26 | Work Rate: 28

TR hard intervals

Steps
  • Warm up for 15 minutes following the warm up intensity schedule here.
  • Take a short break and get ready for the workout.
  • Row for 7 minutes at 26 – 28 strokes per minute at Transportation Rowing Intensity.
  • Rest for 7 minutes doing some active rowing recovery at a slow pace.
  • Row again for 7 minutes at 26 – 28 strokes per minute at Transportation Rowing Intensity.
  • Warm down with some easy rowing for 10 minutes.
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. This is a hard workout - don't use all your energy in the first 7 minutes.
  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.

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5 x 3 Minute Powerful Rowing Workouts

Give your Training a Lift with 5 x 3 Minute Powerful Rowing Workouts. Row for 3 minutes just below 2k Race Intensity in your power zone. Target Rate is 26-30 strokes per minute.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22–26
1 x 3 min 3:00 26–30
1 x 3 min rest 3:00 -
1 x 3 min 3:00 26–30
1 x 3 min rest 3:00 -
1 x 3 min 3:00 26–30
1 x 3 min rest 3:00 -
1 x 3 min 3:00 26–30
1 x 3 min rest 3:00 -
1 x 3 min 3:00 26–30
Rowing cool down 10 min 10:00 20

Total Time: 52 min | Work Time: 15 min | Intensity: UT1/TR | Strokes: 920 | Avg Rate: 25 | Work Rate: 28

UT1 TR hard intervals

Steps
  • Warm up for 15 minutes at 22 strokes per minute including some power 10s following the warm up schedule here.
  • Take a break and prepare for the workout.
  • Row for 3 minutes at 26 – 30 strokes per minute at Transportation Rowing Intensity.
  • Rest for 3 minutes while doing some very easy rowing.
  • Row again for 3 minutes at 26 – 30 strokes per minute at Transportation Rowing Intensity.
  • Repeat the work/rest interval a total of 5 times.
  • Finish off by warming down with some easy erg for 10 minutes.
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. Keep your hands moving away at the finish for good rowing machine / erg technique.
  2. It's a short workout but if you do need to drink during the rest, take small sips after 60 seconds of the rest interval.
  3. Increase your power and speed when the rate changes up.
  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. If you get too tired, you can modify this workout to 4 x 3 minutes or 3 x 3 minutes.