5 Minute Rowing Machine Workout For Beginners

5 Minute Rowing Machine Workout For Beginners will give you confidence for more challenging rowing workouts. Learn how to change intensity, rate and rhythm.

Workout Snapshot

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

Total Time: 20 min | Work Time: 5 min | Intensity: UT1 | Strokes: 416 | Avg Rate: 22 | Work Rate: 23

UT1

Steps
  • Row for 10 minutes doing some basic rowing warm up drills.
  • Take a short rest and get ready for the workout.
  • Row for 2 minutes at around 22 strokes per minute focusing on technique.
  • Then move up to 24 strokes per minute maintaining UT1 rowing intensity.
  • Warm down for 5 minutes light rowing and some stretching afterwards.
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. Sit up and pitch your body slightly forward on the recovery phase.
  2. Use your legs to initially drive the handle towards the finish.
  3. Finish by breaking your arms smoothly towards your body.
  4. Move your hands away from the finish smoothly at the same pace they arrived.


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