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.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 10 min 10:00 20
1 x 3 min 3:00 22
1 x 2 min 2:00 24
Rowing cool down 5 min 5:00 20

Total Time: 20 min | Work Time: 5 min | Intensity: UT1 | Strokes: 414 | Avg Rate: 22 | Work Rate: 23

UT1

Steps
  • First, look at the rowing machine setup guide]
  • Next, begin your rowing training with some rowing machine drills in the 10 minute warm-up.
  • Get ready for the workout.
  • Row for 3 minutes at 22 strokes per minute focusing on UT1 Rowing Intensity.
  • Then move up to 24 strokes per minute maintaining UT1 intensity.
  • Finish with warming down for 5 minutes easy light rowing.
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. Focus on using your legs during the leg drive phase.
  2. Break down each section as a separate challenge to be completed. Approach each one as on its own merits - don't think about the next or the last workout.
  3. Maintain your rhythm when the rate changes - avoid going too far off your target intensity.
  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.


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