10 Minute Beginner Rowing Workout

This Easy 10 Minute Beginner Rowing Workout is perfect for Beginners. Follow the Technique and Intensity steps to get the most from this Workout.

Workout Snapshot

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

Total Time: 20 min | Work Time: 10 min | Intensity: UT2 | Strokes: 420 | Avg Rate: 21 | Work Rate: 22

UT2

Steps
  • Spend the first 5 minutes warming up doing some basic rowing drills.
  • Next take a short break and get ready for the workout.
  • Row for 10 minutes at around 22 strokes per minute focusing on good technique.
  • Keep the intensity around UT2 and the stroke rate no more than 22 strokes per minute.
  • Warm down with some easy rowing 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. Focus on keeping your technique consistent.
  2. Don't work too hard - this is an endurance workout for beginners.
  3. Never forget to enjoy the rhythm of the rowing movement and use it to build your motivation for more training in future.


The Beginners Complete Guide to Rowing Book

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