UT1 Rowing Workouts (32 results)

UT1 Rowing Machine Workouts. Browse a list of UT1 Intensity Rowing Workouts Built by Intervals or Continuous Time. Learn Warm-up, Form and Pro Tips to Enhance your Workout.


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.

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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.

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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.

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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.


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.

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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.

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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.


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.


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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2 x 5 Minute Interval Rowing Workout

A sharp 2 x 5 minute Interval Rowing Workout. Transform your Rowing Training from basic Endurance to High Aerobic UT1 Intensity Training with this easy-to-follow workout.

Workout Snapshot

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

Total Time: 30 min | Work Time: 10 min | Intensity: UT1 | Strokes: 520 | Avg Rate: 21 | Work Rate: 23

UT1 intervals

Steps
  • Spend 10 minutes warming up by following the warm up schedule here.
  • Next get ready for the workout.
  • Row for 5 minutes at 22 – 24 strokes per minute at level UT1 Rowing Intensity.
  • Rest for 2 minutes and repeat.
  • Finish your training with some easy warm down 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. Sit up and pitch your body slightly forward on the recovery phase.
  2. It's a short but difficult 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. 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.


2 x 10 Minute Anaerobic Threshold Rowing Workout

Improve your Rowing Anaerobic Threshold with this 2 x 10 minute Rowing Machine Erg Workout. Learn how to hold good Rowing Technique while developing your Aerobic capacity.

Workout Snapshot

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

Total Time: 45 min | Work Time: 20 min | Intensity: UT1/AT | Strokes: 500 | Avg Rate: 22 | Work Rate: 23

UT1 AT difficult intervals

Steps
  • Row for 15 minutes warming up following the warm up guide here.
  • Then take a short break and get ready for the workout.
  • Row for 10 minutes at 22 – 24 strokes per minute between UT1 and Anaerobic Threshold Intensity.
  • Rest for 5 minutes and repeat
  • Finish your rowing training session with 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 is important - try to keep moving and pulling light.
  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 up during the rest phase and at end of the workout.

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12 Minute Strength Endurance Rowing Workout

This Hard 12 Minute Strength Endurance Rowing Workout will help you to develop your Rowing Strength and Endurance. Maintain your Technique as you go through the Zones and Intensity Phases.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 20
1 x 6 min 6:00 22
1 x 4 min 4:00 24
1 x 2 min 2:00 24
Rowing cool down 10 min 10:00 20

Total Time: 32 min | Work Time: 12 min | Intensity: UT1/AT | Strokes: 776 | Avg Rate: 22 | Work Rate: 24

UT1 AT difficult

Steps
  • Begin this workout with 15 minutes following the warm up guide.
  • Take a short break and get ready for the workout.
  • Row for 6 minutes at 22 strokes per minute at UT1 Rowing Intensity.
  • Then move up to 24 strokes per minute just below Anaerobic Threshold Intensity for 4 minutes.
  • Finally raise your rate and intensity for 2 minutes to Anaerobic Threshold Intensity intensity at 24.
  • Finish off your rowing training session by warming down with 10 minutes easy.
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.
  2. The rest is important - try to keep moving and pulling light.
  3. When your rate drops, try to maintain your rhythm don't drop the power too much.
  4. Don't work too hard - focus on enjoying the rhythm and flow of the rowing movement.
  5. Use the full length of the slide.


2 x 10 Minute Difficult Rowing Workout

This 2 x 10 Minute Difficult Rowing Workout is good for Fit Rowers looking for a challenge. Boost your Anaerobic Threshold Rating 26 Strokes per Minute at AT Pace.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22
1 x 10 min 10:00 24–26
1 x 5 min 5:00 -
1 x 10 min 10:00 24–26
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: 25

UT1 AT difficult intervals

Steps
  • Spend 15 minutes rowing warm up following the warm up plan here.
  • Next get ready for the workout.
  • Row for 10 minutes at 24 – 26 strokes per minute at Anaerobic Threshold Intensity.
  • Rest for 5 minutes and repeat.
  • Finish your rowing training with an easy cool down.
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. 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. Decrease your power and speed when the rate goes down.
  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.

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30 Minute Endurance Rowing Workout

Boost your Endurance with this 30 Minute Endurance Rowing Workout. Row between 24 and 26 Strokes per Minute maintaining UT1 and AT Zone Rowing Intensity.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 20
1 x 30 min 30:00 24–26
Cool down rowing 5 min 5:00 22

Total Time: 50 min | Work Time: 30 min | Intensity: UT1/AT | Strokes: 1030 | Avg Rate: 25 | Work Rate: 25

UT1 AT difficult

Steps
  • Begin your training session with 10-15 minutes warming up.
  • Take a short break and get ready for the workout.
  • Row for 30 minutes between 24 – 26 strokes per minute between UT1 to Anaerobic Threshold Intensity.
  • 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. Move your hands away from the finish smoothly at the same pace.
  2. This is a hard workout - don't use all your energy in the first phase.
  3. Don't pull too hard with your arms when the power and rate change.
  4. Never forget to enjoy the rhythm of the rowing movement and use it to build your motivation for more training later.


2 x 7 Minutes Hard Interval Rowing Workout

Boost your Rowing Power with this 2 x 7 Minutes Hard Interval Rowing Workout. Challenge your Training Routine and prepare for a 2K Erg Test with this great workout.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 20-22
1 x 7 min 7:00 24–26
1 x 5 min 5:00 -
1 x 7 min 7:00 24–26
Rowing cool down 10 min 10:00 20

Total Time: 39 min | Work Time: 14 min | Intensity: UT1/TR | Strokes: 536 | Avg Rate: 25 | Work Rate: 25

UT1 TR hard intervals

Steps
  • Row for 15 minutes warming up following the schedule here.
  • Then take a short break and get ready for the workout.
  • Row for 7 minutes at 24 – 26 strokes per minute between UT1 and TR.
  • Only reach TR near the end of the 7 minutes (for the final 60 seconds)
  • Rest for 7 minutes.
  • Row again for 7 minutes at 24 – 26 strokes per minute between UT1 and TR.
  • Again, you should only reach TR near the end of the 7 minutes (for the final 60 seconds)
  • Finish your rowing session with an easy cool down row 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. Think about your rowing machine technique. rowing well is about holding good technique while working effectively.
  2. Don't work too hard during the early part of workout - wait until the last 1 minute to push yourself if you feed good.
  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. Use your core at the finish of the stroke.

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15 Min Power Rowing Workout

15 Min Power Rowing Workout at Anaerobic Threshold. Learn how to Row this workout with good Technique at High Aerobic Power. See if you can stick the pace.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 10:00 20
1 x 15 min 15:00 22–26
Rowing 10 min 10:00 20

Total Time: 35 min | Work Time: 15 min | Intensity: UT1/AT | Strokes: 730 | Avg Rate: 22 | Work Rate: 24

UT1 AT difficult

Steps
  • Begin this training session with 15 minutes rowing machine drills and warming up.
  • Take a short break and get ready for the workout.
  • Row for 15 minutes at 22 – 26 strokes per minute at level Anaerobic Threshold Intensity.
  • Finish off your training session by warming down 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. 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. Decrease your power and speed if you feel like you can't finish the workout.
  4. Enjoy the rhythm of the rowing movement and use it to build your motivation for more training in future.
  5. Also take the time to warm up and cool down after each rowing workout, ensuring to stretch properly afterwards.


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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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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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.


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.

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30 Minute Long Endurance Rowing Workout

Test your Rowing Stamina with this 30 Minute Endurance Rowing Workout. Learn good Technique while developing your Aerobic Endurance at UT2 - UT1 Rowing Intensity.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 10 min 10:00 20
30 min 30:00 22
Rowing cool down 5 min 5:00 20

Total Time: 45 min | Work Time: 30 min | Intensity: UT2/UT1 | Strokes: 900 | Avg Rate: 22 | Work Rate: 22

UT1 UT2

Steps
  • Row easy for 10 minutes warming up and getting ready for the workout.
  • Row for 30 minutes at 20 - 22 strokes per minute between UT2 and UT1 Rowing Intensity.
  • Finally warm down with 5 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. Focus on your rowing machine form and 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. Don't work too hard - focus on enjoying the rhythm and flow of the rowing movement for the full 30 minutes.


20 Minute Rowing Machine Aerobic Workout

Easy 20 Minute Rowing Machine Aerobic Workout for Beginners. Learn good Rowing Technique while building your Aerobic Base and Enjoying the Rhythm of the Rowing Machine.

Workout Snapshot

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

Total Time: 35 min | Work Time: 20 min | Intensity: UT1 | Strokes: 760 | Avg Rate: 22 | Work Rate: 23

UT1

Steps
  • Spend 10 minutes warming up following the warm up intensity schedule here.
  • Row for 20 minutes at 22 – 24 strokes per minute UT1 Rowing Intensity.
  • Cool 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. Study some rowing machine technique and rowing drills to help with setting some basic positions while you are rowing.
  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 if your 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.

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20 Minute Beginner Rowing Machine Workout

Get Rowing Fit with this 20 Minute Beginner Rowing Machine Workout. Learn good Technique while working on your Aerobic Endurance Base at UT1 Rowing Intensity.

Workout Snapshot

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

Total Time: 30 min | Work Time: 20 min | Intensity: UT1 | Strokes: 650 | Avg Rate: 22 | Work Rate: 22

UT1

Steps
  • Warm up for 10 minutes following the warm up intensity schedule here.
  • Row for 20 minutes at 22 strokes per minute at UT1 Rowing Intensity.
  • 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. 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. Maintain your rhythm when the rate changes - avoid going too far off your target intensity.
  4. Enjoy the rhythm of the rowing movement and use it to build your motivation for more training in future.
  5. Set your feet height in the optimum position - check the rowing machine setup] guide.


2 x 20 Minute Rowing Endurance Intervals

This 2 x 20 Minute Rowing Endurance Interval workout will Improve your Aerobic Endurance Base. Build this into your Rowing Training Schedule at least once per week in the off-season.

Workout Snapshot

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

Total Time: 60 min | Work Time: 40 min | Intensity: UT1 | Strokes: 1080 | Avg Rate: 23 | Work Rate: 23

UT1 intervals

Steps
  • Warm up for 10 minutes following the warm up intensity schedule here.
  • Row for 20 minutes at 22-24 strokes per minute between UT1 Rowing Intensity and UT2.
  • Rest for 5 minutes and repeat.
  • Finally cool down with 5 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. Sit up and pitch your body slightly forward on the recovery phase.
  2. The rest is important - try to keep moving and pulling light. Sip some water.
  3. Decrease your power and speed if you feel like you won't make it to the end.
  4. Enjoy the rhythm of the rowing movement and use it to build your motivation to row hard.
  5. Set your feet height in the optimum position - check the rowing machine setup] guide.

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30 Minute UT1 Rowing Workout

Power-up with this 30 Minute UT1 Rowing Workout. Target Rate and Intensity Zone is 22 - 24 Strokes Per Minute at UT1 Rowing Intensity.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 10 min 10:00 22
30 min 30:00 22–24
Rowing cool down 5 min 5:00 20

Total Time: 45 min | Work Time: 30 min | Intensity: UT1 | Strokes: 980 | Avg Rate: 22 | Work Rate: 23

UT1

Steps
  • Warm up for 10 minutes following the warm up intensity schedule here.
  • Row for 30 minutes at 22 – 24 strokes per minute at UT1 Rowing Intensity.
  • Cool 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 using your legs during the leg drive phase.
  2. Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
  3. Make sure to take the time to warm up and cool down after each rowing workout - it will help your performance and recovery.


3 x 8 Minute Anaerobic Threshold Rowing Intervals

Prevail with this 3 x 8 Minute Anaerobic Threshold Rowing Intervals. Learn good Rowing Technique while at Anaerobic Threshold Target Intensity Zone rate 24.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 10 min 10:00 22
1 x 8 min 8:00 24
1 x 5 min rest 5:00 -
1 x 8 min 8:00 24
1 x 5 min rest 5:00 -
1 x 8 min 8:00 24
Rowing cool down 10 min 10:00 20

Total Time: 43 min | Work Time: 24 min | Intensity: UT1/AT | Strokes: 896 | Avg Rate: 23 | Work Rate: 24

UT1 AT difficult intervals

Steps
  • Warm up for 10-15 minutes following the warm up intensity schedule here.
  • Row 8 minutes at 24 strokes per minute at Anaerobic Threshold Intensity.
  • Rest for 5 minutes and repeat (3 times total).
  • Finish off your rowing session 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. Move your hands away from the finish smoothly at the same pace they arrived.
  2. This is a hard workout - don't use all your energy in the first 8 minutes.
  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. Be sure to stick to the suggested intensity and stroke rate.

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3 x 8 Minute Rowing Intervals

Boost your Aerobic Engine with 3 x 8 Minute Rowing Workout at UT1 to Anaerobic Threshold Intensity Zone. Great for Rowing Beginners to Learn Technique and Endurance on the Rowing Machine.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22
1 x 8 min 8:00 22–24
1 x 2 min rest 2:00 -
1 x 8 min 8:00 22–24
1 x 2 min rest 2:00 -
1 x 8 min 8:00 22–24
Rowing cool down 5 min 5:00 20

Total Time: 46 min | Work Time: 24 min | Intensity: UT1/AT | Strokes: 938 | Avg Rate: 22 | Work Rate: 23

AT UT1 hard difficult intervals

Steps
  • Warm up for 15 minutes following the warm up intensity schedule here.
  • Row 8 minutes at 22 – 24 strokes per minute at Anaerobic Threshold Intensity.
  • Rest for 2 minutes
  • Repeat 8 minutes at 22 – 24 strokes per minute at UT1 Rowing Intensity.
  • Rest for 2 minutes and repeat the 8 minutes a total of three times.
  • Finish off by warming 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. Always focus on good rowing machine technique - even when you are tired.
  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.