10 Minute Easy Rowing Workout

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

Workout Snapshot

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

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

UT2

Steps
  • Spend around 10 minutes warming up.
  • Next take a short break and get ready for the workout.
  • Row for 10 minutes at 22 strokes per minute.
  • Keep the intensity around UT2 and the stroke rate no more than 22.
  • Finally warm down with some easy rowing.
Warm-up
  • UT2 5 minute warp up
  • Start with some easy half slide strokes for 1 minute
  • Go to full slide after 1 minute, rowing light at rate 18-20
  • After 2 minutes, increase your power and hold the rate steady at 18-20
  • After 3 minutes, increase power again to near UT2 pace at 20 strokes per minute
  • If you feel ready after 5 minutes, stop and get ready for the workout, otherwise continue rowing near UT2 pace for 1-2 minutes.
Pro Tips Pro

  1. Study some rowing machine technique and rowing drills to help with setting some basic positions while you are rowing.
  2. This is a hard workout - don't use all your energy in the first phase.
  3. Maintain your rhythm when the rate changes - avoid going too far off your target intensity.
  4. Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
  5. Set your feet height in the optimum position - check the rowing machine setup] guide.


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