Intermediate Rowing Workouts – (Level 5)

Rowing Workout – Intermediate (extreme) #1

Row Time Intensity Stroke Rate
Rowing warm up 10 min 2 – 3 22 – 24
8 x 2 min 5 – 8 26 -28
Rowing cool down 10 min 1 20

Total Time: 50 minutes.

  • Erg for 10 minutes warming up.
  • Take a short break to prepare for the training session.
  • Row for 2 minutes at 26 – 28 strokes per minute at level 5 – 8 intensity.
  • Rest for 2 minutes and repeat.
  • Finally warm down for 10 minutes easy erging.
rower training

Rowing Workout – Intermediate (extreme) #2

Row Time Intensity Stroke Rate
Rowing warm up 15 min 2 – 3 22 – 24
2 x 7 min 6 – 8 26 -30
Rowing cool down 10 min 1 20

Total Time: 44 minutes.

  • Spend 15 minutes warming up on the erg.
  • Take a short break and get ready for the workout.
  • Erg for 7 minutes at 26 – 28 strokes per minute on level 5 – 7 intensity.
  • Rest for 5 minutes and repeat.
  • Warm down with some easy erging for 10 minutes.

Rowing Workout – Intermediate (extreme) #3

Row Time Intensity Stroke Rate
Rowing warm up 15 min 2 – 4 22 – 26
5 x 3 min 5 – 8 26 – 30
Rowing cool down 10 min 1 20

Total Time: 52 minutes.

  • Warm up for 15 minutes at 22 strokes per minute including some power 10’s.
  • Take a break and prepare for the session.
  • Row 3 minutes at 26 – 30 strokes per minute at level 5 – 8 intensity.
  • Rest for 3 minutes and repeat.
  • Finsih off by warming down with some easy erg for 10 minutes.
rower training