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
  • UT1 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.


The Beginners Complete Guide to Rowing Book

Learn More
Workouts you might also like

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.

39 min | UT1/TR | 25 | 536

View Workout

  • Total 39 min

  • Work 14 min

  • Avg Rate 25 spm

  • UT1/TR

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.

20 min | UT1 | 22 | 414

View Workout

  • Total 20 min

  • Work 5 min

  • Avg Rate 23 spm

  • UT1

2k Race Rowing Training Workout

Raise your Anaerobic Threshold for a 2k Race with this Rowing Workout. Explode your Aerobic Power to Back yourself for that upcoming 2k Erg.

40 min | AT/TR | 26 | 890

View Workout

  • Total 40 min

  • Work 15 min

  • Avg Rate 26 spm

  • AT/TR

5 Minute Power Interval Rowing Workout

5 Minute Power Interval Rowing Machine Workout at Anaerobic Threshold Intensity. Develop High Aerobic Power with 2x5 minutes at 24 – 26 near your AT Zone.

35 min | AT | 22 | 760

View Workout

  • Total 35 min

  • Work 10 min

  • Avg Rate 25 spm

  • AT