10 Minute Easy Rowing Workout

This 10 Minute Easy Rowing Machine Workout is good for Beginners to learn the basics of the Rowing Machine. Follow the technique and Intensity guide to get the most from this workout.

Workout Snapshot

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

Total Time: 25 min | Work Time: 10 min | Intensity: UT2 | Strokes: 520 | Avg Rate: 21 | Work Rate: 22

UT2

Steps
  • Spend around 10 minutes warming up.
  • Next take a short break and get ready for the workout.
  • Row for 10 minutes at 22 strokes per minute.
  • Keep the intensity around UT2 and the stroke rate no more than 22.
  • Finally 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. Study some rowing machine technique and rowing drills to help with setting some basic positions while you are rowing.
  2. This is a hard workout - don't use all your energy in the first phase.
  3. Maintain your rhythm when the rate changes - avoid going too far off your target intensity.
  4. Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
  5. Set your feet height in the optimum position - check the rowing machine setup] guide.

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15 Minute Easy Endurance Rowing Workout

A 15 Minute Rowing Machine Workout to learn how to develop Rowing Fitness. Row at your personal Endurance Intensity Pace while learning good Rowing Technique.

Workout Snapshot

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

Total Time: 25 min | Work Time: 15 min | Intensity: UT2 | Strokes: 530 | Avg Rate: 21 | Work Rate: 22

UT2

Steps
  • Spend the first 5 minutes warming up doing some basic rowing.
  • Next take a short break and get ready for the workout.
  • Row for 15 minutes at around 22 strokes per minute and UT2 rowing intensity.
  • Finish your rowing training session 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. 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. Concentrate on small changes in 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 good rowing is like - manage your power output and your rhythm together.
  5. Have some water ready to drink after the warm up and at the end of the workout.

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10 Minute Medium Intensity Rowing Machine Workout

Learn good Rowing with this 10 Minute Medium Intensity Rowing Machine Workout. Follow the Workout Guide to develop your Strength at 22-24 UT1 Intensity.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 10 min 10:00 20
1 x 4 min 4:00 22
1 x 2 min 2:00 20
1 x 4 min 4:00 22
Rowing cool down 5 min 5:00 20

Total Time: 20 min | Work Time: 10 min | Intensity: UT1 | Strokes: 516 | Avg Rate: 22 | Work Rate: 22

UT1

Steps
  • Spend 10 minutes warming up with some basic rowing.
  • Next take a short break and get ready for the workout.
  • Row for 4 minutes at 22 strokes per minute at UT1 rowing intensity.
  • Then drop your stroke rate and intensity to 20 strokes per minute for 2 minutes.
  • Next raise your rating and intensity for 4 minutes back up to UT1 rowing intensity.
  • Finish off your training session 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. Study some rowing machine technique and rowing drills to help with setting some basic positions while you are rowing.
  2. Keep moving slowly after the workout and take sips of water after 60 seconds of rest.
  3. Don't pull too hard with your arms when the power and rate change.
  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 drive your legs from the front end.

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5 Minute Interval Rowing Workout

2 x 5 Minute Interval Rowing Workout. After a step-by-step warm-up, get started with 5 minutes Rowing at UT1 Intensity scale before the first Rest Interval.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 10 min 10:00 20
1 x 5 min 5:00 22
1 x 2 min rest 2:00 -
1 x 5 min 5:00 22
Cool down rowing 5 min 5:00 22

Total Time: 22 min | Work Time: 10 min | Intensity: UT1 | Strokes: 530 | Avg Rate: 22 | Work Rate: 22

UT1 intervals

Steps
  • Row for 10 minutes warming up following the warm up guide.
  • Next, take a short break and get ready for the workout.
  • Row for 5 minutes at 22 strokes per minute at UT1 rowing intensity.
  • Rest for 2 minutes.
  • Row again for 5 minutes at 22 strokes per minute at UT1 Rowing Intensity.
  • Warm 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. Always focus on good rowing machine technique - even when you are tired.
  2. Focus on using your legs, body and arms in a good rhythm through the middle of the workout.
  3. If your rate or power drops, try to maintain your rhythm.
  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.

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5 Minute Easy Beginner Rowing Machine Workout

This 5 Minute Easy Beginner Rowing Machine Workout will help you learn the basics for Rowing Machine Training. Follow the set-up guide, drills and warm-up strategy before you start.

Workout Snapshot

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

Total Time: 20 min | Work Time: 5 min | Intensity: UT1 | Strokes: 414 | Avg Rate: 22 | Work Rate: 23

UT1

Steps
  • First, look at the rowing machine setup guide]
  • Next, begin your rowing training with some rowing machine drills in the 10 minute warm-up.
  • Get ready for the workout.
  • Row for 3 minutes at 22 strokes per minute focusing on UT1 Rowing Intensity.
  • Then move up to 24 strokes per minute maintaining UT1 intensity.
  • Finish with warming down for 5 minutes easy light 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 using your legs during the leg drive phase.
  2. Break down each section as a separate challenge to be completed. Approach each one as on its own merits - don't think about the next or the last workout.
  3. Maintain your rhythm when the rate changes - avoid going too far off your target intensity.
  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.

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