20 Minute Beginner Rowing Machine Workout

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

Workout Snapshot

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

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

UT1

Steps
  • Warm up for 10 minutes following the warm up intensity schedule here.
  • Row for 20 minutes at 22 strokes per minute at UT1 Rowing Intensity.
  • Warm down with some easy rowing for 5 minutes.
Warm-up
  • UT2 10 min warm up.
  • Start with some easy half slide strokes for 1 minute
  • Go to full slide after 1 minute, rowing light at rate 18-20
  • After 2 minutes, increase your power and hold the rate steady at 18-20
  • After 3 minutes, increase power again to near UT2 pace at 20 stokes per minute
  • After 7 minutes, stop and sip some water.
  • Start rowing again and aim for 30 strokes at your UT1 pace.
  • Coming up on 10 minutes, do 10 strokes at your AT pace.
  • Stop and get ready for the workout.
Pro Tips Pro

  1. Always focus on good rowing machine technique - even when you are tired.
  2. Focus on using your legs, body and arms in a good rhythm through the middle of the workout.
  3. Maintain your rhythm when the rate changes - avoid going too far off your target intensity.
  4. Enjoy the rhythm of the rowing movement and use it to build your motivation for more training in future.
  5. Set your feet height in the optimum position - check the rowing machine setup] guide.


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