Intervals Rowing Workouts (41 results)

Interval Rowing Machine Workouts. Browse a list of Interval Rowing Workouts Built by Intervals between 1 and 5 minutes. Learn Warm-up, Form and Pro Tips to Enhance your Workout.


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.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

3 x 5 Minutes Rowing Interval Workout

This is a challenging 3 x 5 Minutes Rowing Machine Interval Workout. Boost your Anaerobic Threshold with 5 minutes of power rowing at 26 strokes per minute and rest for 2 minutes.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22–24
1 x 5 min 5:00 26
1 x 2 min 2:00 -
1 x 5 min 5:00 26
1 x 2 min 2:00 -
1 x 5 min 5:00 26
Rowing cool down 10 min 10:00 20

Total Time: 44 min | Work Time: 15 min | Intensity: AT | Strokes: 920 | Avg Rate: 24 | Work Rate: 25

AT difficult intervals

Steps
  • Spend 15 minutes warming up doing some basic rowing machine drills and building up the intensity to near workout intensity.
  • Next take a short break and get ready for the workout.
  • Row for 5 minutes at 26 strokes per minute at anaerobic threshold intensity.
  • Rest for 2 minutes and repeat 3 times total, resting for a 2 minute interval between each 5 minutes of work.
  • Finally warm down with 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. Don't work too hard in the first 5 minute piece. Remember this workout requires patience and discipline.
  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. The 2 minute rest is important - keep moving slowly after each 5 minute piece and have some sips of water after 60 seconds of the rest period.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

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.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

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.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

3 x 5 Minute Rowing Interval Threshold Workout

This is a great 3 x 5 Minute Rowing Interval Workout at Anaerobic Threshold Intensity. Develop high aerobic rowing power and boost your strength endurance.

Workout Snapshot

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

Total Time: 50 min | Work Time: 15 min | Intensity: AT | Strokes: 890 | Avg Rate: 24 | Work Rate: 26

AT difficult intervals

Steps
  • Spend around 15 minutes warming up.
  • Take a short break and get ready for the workout.
  • Row for 5 minutes at 26 strokes per minute at AT rowing intensity.
  • Rest for 5 minutes.
  • Row again for 5 minutes at 26 strokes per minute at level at AT.
  • Rest for 5 minutes.
  • Row again for 5 minutes at 26 strokes per minute at level at AT.
  • Finally warm 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. Think about your rowing machine technique. rowing well is about holding good technique while working effectively.
  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.
  3. Maintain your power and speed when for each piece.
  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 guideline intensity and stroke rate.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

5 x 2 Minute High Intensity Rowing Workout Intervals

Row this 5 x 2 Minute High Intensity Rowing Workout Intervals. After warming up, start with 2 minutes at 24 – 26 strokes per minute focusing on power and technique.

Workout Snapshot

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

Total Time: 43 min | Work Time: 10 min | Intensity: AT/TR | Strokes: 740 | Avg Rate: 24 | Work Rate: 25

AT TR hard difficult intervals

Steps
  • Row for 15 minutes warming up following the warm up plan to get ready for this intense rowing machine workout.
  • Next take a 2 minute break, take a sip of water and get ready for the workout.
  • Row 2 minutes at 24 – 26 strokes per minute at TR rowing intesnsity. Focus on power and technique.
  • Row light for 2 minutes to recover for the next piece.
  • Repeat (5 times in total).
  • Finish by warming 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. 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. Maintain your rhythm when the rate changes - avoid going too far off your target intensity.
  4. Don't work too hard - focus on enjoying the rhythm and flow of the rowing movement.
  5. Have some water ready to drink after the warm up, during the rest phase and at end of the workout.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

3 x 5 Minute Rowing Machine Interval Workout

This 3 x 5 Minute Rowing Machine Interval Workout is a great way to improve your strength endurance and aerobic capacity. Drive your legs hard to get the most out of this workout.

Workout Snapshot

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

Total Time: 50 min | Work Time: 15 min | Intensity: AT | Strokes: 890 | Avg Rate: 24 | Work Rate: 26

AT difficult intervals

Steps
  • Spend 15 minutes warming up following the warm up schedule.
  • Take a short break and get ready for the workout.
  • Row for 5 minutes at around 26 strokes per minute at Anaerobic Threshold Intensity.
  • Rest for 5 minutes.
  • Repeat the piece at Anaerobic Threshold Intensity (3 times total)
  • 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. Keep your hands moving smoothly away at the finish for good rowing machine / erg technique.
  2. Be sure to stick to the suggested intensity and stroke rate.
  3. Don't pull too hard with your arms when the power and rate go up after the rest interval.
  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 push your legs after the catch before using your body and arms to drive through the middle part of the stroke.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

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.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

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.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

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.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

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.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

High Intensity 5 Minute Rowing Machine Intervals

Train Hard with this High Intensity 5 Minute Rowing Intervals workout. Row between Anaerobic Threshold and Transportation Intensity rating 26-28 while holding good technique.

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
Rowing cool down 10 min 10:00 20

Total Time: 40 min | Work Time: 10 min | Intensity: TR | Strokes: 790 | Avg Rate: 26 | Work Rate: 27

TR hard intervals

Steps
  • Spend 15 minutes rowing warm up very well, following the warm up schedule here.
  • Next get ready for the workout.
  • Row for 5 minutes at 26 – 28 strokes per minute at TR rowing intensity.
  • Rest for 7 minutes and repeat.
  • Finish your rowing training with an easy 10 minute cool down row.
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. Always focus on good rowing machine technique - even when you are tired.
  2. It's a short hard workout and if you need to drink during the rest, take small sips after 60 seconds of the rest interval.
  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. Be sure to stick to the suggested intensity and stroke rate.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

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.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

7 Minute Rowing Machine Interval Workout

Power-up with this 7 Minute Rowing Machine Interval Workout. Boost your fat and carbo burning engine and power endurance with this Intense Anaerobic Threshold Zone Rowing Workout.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22
1 x 7 min 7:00 24–26
1 x 5 min rest 2:00 -
1 x 7 min 7:00 24–26
Rowing cool down 10 min 10:00 20

Total Time: 41 min | Work Time: 14 min | Intensity: AT/TR | Strokes: 866 | Avg Rate: 23 | Work Rate: 25

AT TR hard difficult intervals

Steps
  • Row for 15 minutes warming up at level 2.
  • Then take a short break and get ready for the workout.
  • Erg for 7 minutes at 24 – 26 strokes per minute between Anaerobic Threshold Intensity and Transportation Rowing Intensity.
  • Rest for 5 minutes and repeat the 7 minutes again.
  • Finish your rowing session with an easy 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 1-2 minutes 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. 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.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

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.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

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.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

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.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

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.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

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.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

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.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

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.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

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.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

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.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

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.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

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.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

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.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

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.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

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.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

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.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

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.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

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.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

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.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

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.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

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.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

4 x 5 Minute Anaerobic Threshold Rowing Intervals

Raise your Lactic Threshold with these 4 x 5 Minute Anaerobic Threshold Rowing Intervals. Focus to Row with good Form and Energy as you Rate 26 at AT Zone.

Workout Snapshot

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

Total Time: 60 min | Work Time: 20 min | Intensity: AT/TR | Strokes: 1040 | Avg Rate: 25 | Work Rate: 26

AT TR hard difficult intervals

Steps
  • Warm up for 15 minutes following the warm up intensity schedule here.
  • Row for 5 minutes at 26 strokes per minute at Anaerobic Threshold Intensity.
  • Rest for 5 minutes and repeat. (4 times total)
  • Finally cool down with 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. 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. 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. Never forget to enjoy the rhythm of the rowing movement and use it to build your motivation for more training in future.
  5. Have some water ready to drink for after the warm up during the rest phase and at end of the workout.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

2 x 10 Minute Rowing Machine Workouts

Boost your Aerobic Engine with these 2 x 10 Minute Rowing Machine Workouts. Learn how to Pace at 24-26 Strokes per Minute with good Technique and Rhythm.

Workout Snapshot

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

Total Time: 45 min | Work Time: 20 min | Intensity: AT | Strokes: 900 | Avg Rate: 23 | Work Rate: 25

AT difficult intervals

Steps
  • Warm up for 15 minutes following the warm up intensity schedule here.
  • Row for 10 minutes at 24 – 26 strokes per minute at Anaerobic Threshold Intensity.
  • Rest for 5 minutes.
  • Row again for 10 minutes at 24 – 26 strokes per minute at Anaerobic Threshold Intensity.
  • Warm 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 arms smoothly towards your body at the finish of each stroke.
  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.
  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.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

3 x 7 Minute VO2 Rowing Intervals

Improve your Rowing Oxygen Uptake with these 3 x 7 Minute VO2 Rowing Intervals. With 5 minutes rest you need to rate 26-28 Strokes per Minute to get in the Target Training Zone.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22
1 x 7 min 7:00 26–28
1 x 5 min rest 5:00 -
1 x 7 min 7:00 26–28
1 x 5 min rest 5:00 -
1 x 7 min 7:00 26–28
Rowing cool down 10 min 10:00 20

Total Time: 56 min | Work Time: 21 min | Intensity: AT/TR | Strokes: 1066 | Avg Rate: 24 | Work Rate: 27

AT TR hard difficult intervals

Steps
  • Warm up for 15 minutes following the warm up intensity schedule here.
  • Row for 7 minutes at 26 – 28 strokes per minute at Transportation Rowing Intensity.
  • Rest for 5 minutes and repeat (3 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. Study some rowing machine technique and rowing drills to help with setting some basic positions while you are rowing.
  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.
  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 in future.
  5. Have some water ready to drink for after the warm up during the rest phase and at end of the workout.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

5 x 2 Minute Power Rowing Interval Workout

Power-up with this 5 x 2 Minutes Power Rowing Interval Workout. Learn how to Pace your 500m Splits with good Rowing Form while working on Rate and Rhythm.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22
1 x 2 min 2:00 25–28
1 x 2 min rest 2:00 -
1 x 2 min 2:00 25–28
1 x 2 min rest 2:00 -
1 x 2 min 2:00 25–28
1 x 2 min rest 2:00 -
1 x 2 min 2:00 25–28
1 x 2 min rest 2:00 -
1 x 2 min 2:00 25–28
Rowing cool down 10 min 10:00 20

Total Time: 43 min | Work Time: 10 min | Intensity: TR | Strokes: 780 | Avg Rate: 24 | Work Rate: 27

TR hard intervals

Steps
  • Spend 15 minutes warming up following the warm-up schedule here.
  • Row for 2 minutes at 25 – 28 strokes per minute at Transportation Rowing Intensity.
  • Rest for 2 minutes and repeat (5 times in total).
  • 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. Finish each stroke by moving your arms smoothly towards your body.
  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.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

3 x 5 Minute TR Intensity Rowing Workout

3 x 5 Minute Oxygen Transportation Intensity Rowing Workout. Train your TR Rowing Intensity Zone to boost your ability to row near Race Pace rating 28 Strokes per Minute.

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: 920 | Avg Rate: 24 | Work Rate: 27

TR hard intervals

Steps
  • Erg for 15 minutes warming up at following the schedule here.
  • Row for 5 minutes at 26 – 28 strokes per minute at Transportation Rowing Intensity.
  • Rest for 5 minutes - keep moving for active recovery at a slow easy pace.
  • Row again for 5 minutes at 26 – 28 strokes per minute at Transportation Rowing Intensity.
  • Repeat 3 times total.
  • Finally warm down with 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. Don't pull too hard with your arms at the finish of the stroke.
  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.
  4. Have some water ready to drink for after the warm up during the rest phase and at end of the workout.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

2 x 12 Minute Rowing Intervals

These 2 x 12 Minute Rowing Workout Intervals at Anaerobic Threshold Intensity will help get you ready for 6K, 5K and 2K Erg Tests. Build this workout into your weekly rowing schedule.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22
1 x 12 min 12:00 25–28
1 x 5 min rest 5:00 -
1 x 12 min 12:00 25–28
Rowing cool down 10 min 10:00 20

Total Time: 54 min | Work Time: 24 min | Intensity: AT/TR | Strokes: 1130 | Avg Rate: 23 | Work Rate: 27

AT TR hard difficult intervals

Steps 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. Study some rowing machine technique and rowing drills to help with setting some basic positions while you are rowing.
  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. Always enjoy the rhythm of the rowing movement and use it to build your motivation.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More

7 x 2 Minute Rowing Interval Workout

Extreme High Intensity 7 x 2 Minute Rowing Interval Workout. Improve your 2k and 1k Race Pace Intensity with this workout. Focus on Power and Technique while developing your Power.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22
1 x 2 min 2:00 28–30
1 x 2 min rest 2:00 -
1 x 2 min 2:00 28–30
1 x 2 min rest 2:00 -
1 x 2 min 2:00 28–30
1 x 2 min rest 2:00 -
1 x 2 min 2:00 28–30
1 x 2 min rest 2:00 -
1 x 2 min 2:00 28–30
1 x 2 min rest 2:00 -
1 x 2 min 2:00 28–30
1 x 2 min rest 2:00 -
1 x 2 min 2:00 28–30
Rowing cool down 10 min 10:00 20

Total Time: 51 min | Work Time: 14 min | Intensity: TR/AN | Strokes: 922 | Avg Rate: 27 | Work Rate: 29

TR extreme hard intervals

Steps
  • Erg for 15 minutes warming up following the warm up intensity schedule..
  • Row for 2 minutes at 28 – 30 strokes per minute at Transportation Rowing Intensity.
  • Rest for 2 minutes.
  • Repeat 7 times in total.
  • Make sure to keep rowing at a slow pace during the rest interval to help recovery.
  • Finally warm down with 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. Finish by breaking your arms smoothly towards your body.
  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. 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. Also take the time to warm up and cool down after each rowing workout, ensuring to stretch properly afterwards.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More