20 Minute Rowing Machine Aerobic Workout

Easy 20 Minute Rowing Machine Aerobic Workout for Beginners. Learn good Rowing Technique while building your Aerobic Base and Enjoying the Rhythm of the Rowing Machine.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 10 min 10:00 22
20 min 20:00 22–24
Rowing cool down 5 min 5:00 20

Total Time: 35 min | Work Time: 20 min | Intensity: UT1 | Strokes: 760 | Avg Rate: 22 | Work Rate: 23

UT1

Steps
  • Spend 10 minutes warming up following the warm up intensity schedule here.
  • Row for 20 minutes at 22 – 24 strokes per minute UT1 Rowing Intensity.
  • Cool down with some easy rowing for 5 minutes.
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. 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 if your 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.


The Beginners Complete Guide to Rowing Book

Learn More
Workouts you might also like

30 Minute Long Endurance Rowing Workout

Test your Rowing Stamina with this 30 Minute Endurance Rowing Workout. Learn good Technique while developing your Aerobic Endurance at UT2 - UT1 Rowing Intensity.

45 min | UT2/UT1 | 22 | 900

View Workout

  • Total 45 min

  • Work 30 min

  • Avg Rate 22 spm

  • UT2/UT1

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.

51 min | TR/AN | 27 | 922

View Workout

  • Total 51 min

  • Work 14 min

  • Avg Rate 29 spm

  • TR/AN

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.

54 min | AT/TR | 23 | 1130

View Workout

  • Total 54 min

  • Work 24 min

  • Avg Rate 27 spm

  • AT/TR

10 x 30 Stroke Rowing Interval Workout

Row this 10 x 30 Stroke Rowing Interval Workout at Anaerobic Threshold Intensity. Learn good Rowing Technique while Rowing Hard with good Rhythm and Intensity.

40 min | AT | 24 | 810

View Workout

  • Total 40 min

  • Work 15 min

  • Avg Rate 28 spm

  • AT