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[…]