Advanced Rowing Workouts

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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.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 10 min 10:00 20
30 min 30:00 22
Rowing cool down 5 min 5:00 20

Total Time: 45 min | Work Time: 30 min | Intensity: UT2/UT1 | Strokes: 900 | Avg Rate: 22 | Work Rate: 22

UT1 UT2

Steps
  • Row easy for 10 minutes warming up and getting ready for the workout.
  • Row for 30 minutes at 20 - 22 strokes per minute between UT2 and UT1 Rowing Intensity.
  • Finally warm down with 5 minutes 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. Focus on your rowing machine form and technique.
  2. Play around with your power as you change the rate. Look to see if you can increase your pace/speed when the rate goes up.
  3. Don't work too hard - focus on enjoying the rhythm and flow of the rowing movement for the full 30 minutes.


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.


3 x 8 Minute Rowing Intervals

Boost your Aerobic Engine with 3 x 8 Minute Rowing Workout at UT1 to Anaerobic Threshold Intensity Zone. Great for Rowing Beginners to Learn Technique and Endurance on the Rowing Machine.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22
1 x 8 min 8:00 22–24
1 x 2 min rest 2:00 -
1 x 8 min 8:00 22–24
1 x 2 min rest 2:00 -
1 x 8 min 8:00 22–24
Rowing cool down 5 min 5:00 20

Total Time: 46 min | Work Time: 24 min | Intensity: UT1/AT | Strokes: 938 | Avg Rate: 22 | Work Rate: 23

AT UT1 hard difficult intervals

Steps
  • Warm up for 15 minutes following the warm up intensity schedule here.
  • Row 8 minutes at 22 – 24 strokes per minute at Anaerobic Threshold Intensity.
  • Rest for 2 minutes
  • Repeat 8 minutes at 22 – 24 strokes per minute at UT1 Rowing Intensity.
  • Rest for 2 minutes and repeat the 8 minutes a total of three times.
  • Finish off by warming down with some easy rowing for 5 minutes.
Warm-up
  • AT 12-15 minute 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 to UT2 pace hold the rate at 18-20
  • After 5 minutes, go to UT1 pace.
  • After 7 minutes, stop and sip some water.
  • Start rowing again and row for 2 minutes at your UT1 pace.
  • Next, row light for 1 minute.
  • At 10 minutes, do 20 strokes at your AT pace.
  • Row light for 15 strokes.
  • Row hard again at AT/TR pace for 15 strokes
  • Row light and if you feel ready, stop and get ready for the workout
  • Otherwise, continue and do another 10 stokes at AT/TR pace followed by a short rest.
Pro Tips Pro

  1. Always focus on good rowing machine technique - even when you are tired.
  2. The rest interval is important - keep moving slowly after each work piece and take sips of water after 60 seconds of the rest period.


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
  • 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. 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.


2 x 20 Minute Rowing Endurance Intervals

This 2 x 20 Minute Rowing Endurance Interval workout will Improve your Aerobic Endurance Base. Build this into your Rowing Training Schedule at least once per week in the off-season.

Workout Snapshot

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

Total Time: 60 min | Work Time: 40 min | Intensity: UT1 | Strokes: 1080 | Avg Rate: 23 | Work Rate: 23

UT1 intervals

Steps
  • Warm up for 10 minutes following the warm up intensity schedule here.
  • Row for 20 minutes at 22-24 strokes per minute between UT1 Rowing Intensity and UT2.
  • Rest for 5 minutes and repeat.
  • Finally cool down with 5 minutes 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. Sit up and pitch your body slightly forward on the recovery phase.
  2. The rest is important - try to keep moving and pulling light. Sip some water.
  3. Decrease your power and speed if you feel like you won't make it to the end.
  4. Enjoy the rhythm of the rowing movement and use it to build your motivation to row hard.
  5. Set your feet height in the optimum position - check the rowing machine setup] guide.


30 Minute UT1 Rowing Workout

Power-up with this 30 Minute UT1 Rowing Workout. Target Rate and Intensity Zone is 22 - 24 Strokes Per Minute at UT1 Rowing Intensity.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 10 min 10:00 22
30 min 30:00 22–24
Rowing cool down 5 min 5:00 20

Total Time: 45 min | Work Time: 30 min | Intensity: UT1 | Strokes: 980 | Avg Rate: 22 | Work Rate: 23

UT1

Steps
  • Warm up for 10 minutes following the warm up intensity schedule here.
  • Row for 30 minutes at 22 – 24 strokes per minute at 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. Focus on using your legs during the leg drive phase.
  2. Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
  3. Make sure to take the time to warm up and cool down after each rowing workout - it will help your performance and recovery.


3 x 8 Minute Anaerobic Threshold Rowing Intervals

Prevail with this 3 x 8 Minute Anaerobic Threshold Rowing Intervals. Learn good Rowing Technique while at Anaerobic Threshold Target Intensity Zone rate 24.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 10 min 10:00 22
1 x 8 min 8:00 24
1 x 5 min rest 5:00 -
1 x 8 min 8:00 24
1 x 5 min rest 5:00 -
1 x 8 min 8:00 24
Rowing cool down 10 min 10:00 20

Total Time: 43 min | Work Time: 24 min | Intensity: UT1/AT | Strokes: 896 | Avg Rate: 23 | Work Rate: 24

UT1 AT difficult intervals

Steps
  • Warm up for 10-15 minutes following the warm up intensity schedule here.
  • Row 8 minutes at 24 strokes per minute at Anaerobic Threshold Intensity.
  • Rest for 5 minutes and repeat (3 times total).
  • Finish off your rowing session by warming down with some easy rowing for 10 minutes.
Warm-up
  • AT 12-15 minute 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 to UT2 pace hold the rate at 18-20
  • After 5 minutes, go to UT1 pace.
  • After 7 minutes, stop and sip some water.
  • Start rowing again and row for 2 minutes at your UT1 pace.
  • Next, row light for 1 minute.
  • At 10 minutes, do 20 strokes at your AT pace.
  • Row light for 15 strokes.
  • Row hard again at AT/TR pace for 15 strokes
  • Row light and if you feel ready, stop and get ready for the workout
  • Otherwise, continue and do another 10 stokes at AT/TR pace followed by a short rest.
Pro Tips Pro

  1. Move your hands away from the finish smoothly at the same pace they arrived.
  2. This is a hard workout - don't use all your energy in the first 8 minutes.
  3. Always change rate and power together.
  4. Make sure to warm up properly, but don't do too much work and save your effort for the workout.
  5. Be sure to stick to the suggested intensity and stroke rate.


4 x 5 Minute Anaerobic Threshold Rowing Intervals

Raise your Lactic Threshold with these 4 x 5 Minute Anaerobic Threshold Rowing Intervals. Focus to Row with good Form and Energy as you Rate 26 at AT Zone.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22
1 x 5 min 5:00 26
1 x 5 min rest 5:00 -
1 x 5 min 5:00 26
1 x 5 min rest 5:00 -
1 x 5 min 5:00 26
1 x 5 min rest 5:00 -
1 x 5 min 5:00 26
Rowing cool down 10 min 10:00 20

Total Time: 60 min | Work Time: 20 min | Intensity: AT/TR | Strokes: 1040 | Avg Rate: 25 | Work Rate: 26

AT TR hard difficult intervals

Steps
  • Warm up for 15 minutes following the warm up intensity schedule here.
  • Row for 5 minutes at 26 strokes per minute at Anaerobic Threshold Intensity.
  • Rest for 5 minutes and repeat. (4 times total)
  • Finally cool down with 10 minutes easy rowing.
Warm-up
  • TR Warm-up 15 min
  • 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 to UT2 pace hold the rate at 18-20
  • After 5 minutes, go to UT1 pace.
  • After 7 minutes, stop and sip some water.
  • Start rowing again and row for 3 minutes at your UT1 pace.
  • Next, row light for 1 minute.
  • At 10 minutes, do 20 strokes at your AT pace.
  • Row light for 15 strokes.
  • Row hard again at AT/TR pace for 20 strokes
  • Row light for 15 strokes.
  • Row hard again for 20 strokes at your TR pace.
  • Row light and if you feel ready, stop and get ready for the workout
  • Otherwise you can do another 10 stokes at TR pace followed by a short rest.
Pro Tips Pro

  1. Sit up and pitch your body slightly forward on the recovery phase.
  2. Break down each piece as a separate challenge to be completed. Approach each one as a stand alone workout - don't think about the next or the last workout.
  3. Keep the same good rowing rhythm when the rates change. Look for a ratio of 1:2 - 1 part drive phase and 2 parts recovery phase.
  4. Never forget to enjoy the rhythm of the rowing movement and use it to build your motivation for more training in future.
  5. Have some water ready to drink for after the warm up during the rest phase and at end of the workout.


2 x 10 Minute Rowing Machine Workouts

Boost your Aerobic Engine with these 2 x 10 Minute Rowing Machine Workouts. Learn how to Pace at 24-26 Strokes per Minute with good Technique and Rhythm.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 10 min 10:00 22
1 x 10 min 10:00 24–26
1 x 5 min rest 5:00 -
1 x 10 min 10:00 24–26
Rowing cool down 10 min 10:00 20

Total Time: 45 min | Work Time: 20 min | Intensity: AT | Strokes: 900 | Avg Rate: 23 | Work Rate: 25

AT difficult intervals

Steps
  • Warm up for 15 minutes following the warm up intensity schedule here.
  • Row for 10 minutes at 24 – 26 strokes per minute at Anaerobic Threshold Intensity.
  • Rest for 5 minutes.
  • Row again for 10 minutes at 24 – 26 strokes per minute at Anaerobic Threshold Intensity.
  • Warm down with some easy rowing for 10 minutes.
Warm-up
  • AT 12-15 minute 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 to UT2 pace hold the rate at 18-20
  • After 5 minutes, go to UT1 pace.
  • After 7 minutes, stop and sip some water.
  • Start rowing again and row for 2 minutes at your UT1 pace.
  • Next, row light for 1 minute.
  • At 10 minutes, do 20 strokes at your AT pace.
  • Row light for 15 strokes.
  • Row hard again at AT/TR pace for 15 strokes
  • Row light and if you feel ready, stop and get ready for the workout
  • Otherwise, continue and do another 10 stokes at AT/TR pace followed by a short rest.
Pro Tips Pro

  1. Move your arms smoothly towards your body at the finish of each stroke.
  2. The rest interval is important - keep moving slowly after each work piece and take sips of water after 60 seconds of the rest period.
  3. Maintain your rhythm when the 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.


3 x 7 Minute VO2 Rowing Intervals

Improve your Rowing Oxygen Uptake with these 3 x 7 Minute VO2 Rowing Intervals. With 5 minutes rest you need to rate 26-28 Strokes per Minute to get in the Target Training Zone.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22
1 x 7 min 7:00 26–28
1 x 5 min rest 5:00 -
1 x 7 min 7:00 26–28
1 x 5 min rest 5:00 -
1 x 7 min 7:00 26–28
Rowing cool down 10 min 10:00 20

Total Time: 56 min | Work Time: 21 min | Intensity: AT/TR | Strokes: 1066 | Avg Rate: 24 | Work Rate: 27

AT TR hard difficult intervals

Steps
  • Warm up for 15 minutes following the warm up intensity schedule here.
  • Row for 7 minutes at 26 – 28 strokes per minute at Transportation Rowing Intensity.
  • Rest for 5 minutes and repeat (3 times in total).
  • Finish off by cooling down with some easy rowing for 10 minutes.
Warm-up
  • TR Warm-up 15 min
  • 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 to UT2 pace hold the rate at 18-20
  • After 5 minutes, go to UT1 pace.
  • After 7 minutes, stop and sip some water.
  • Start rowing again and row for 3 minutes at your UT1 pace.
  • Next, row light for 1 minute.
  • At 10 minutes, do 20 strokes at your AT pace.
  • Row light for 15 strokes.
  • Row hard again at AT/TR pace for 20 strokes
  • Row light for 15 strokes.
  • Row hard again for 20 strokes at your TR pace.
  • Row light and if you feel ready, stop and get ready for the workout
  • Otherwise you can do another 10 stokes at TR pace followed by a short rest.
Pro Tips Pro

  1. Study some rowing machine technique and rowing drills to help with setting some basic positions while you are rowing.
  2. The rest interval is important - keep moving slowly after each work piece and take sips of water after 60 seconds of the rest period.
  3. Don't pull too hard with your arms when the power and rate change.
  4. Never forget to enjoy the rhythm of the rowing movement and use it to build your motivation for more training in future.
  5. Have some water ready to drink for after the warm up during the rest phase and at end of the workout.


5 x 2 Minute Power Rowing Interval Workout

Power-up with this 5 x 2 Minutes Power Rowing Interval Workout. Learn how to Pace your 500m Splits with good Rowing Form while working on Rate and Rhythm.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22
1 x 2 min 2:00 25–28
1 x 2 min rest 2:00 -
1 x 2 min 2:00 25–28
1 x 2 min rest 2:00 -
1 x 2 min 2:00 25–28
1 x 2 min rest 2:00 -
1 x 2 min 2:00 25–28
1 x 2 min rest 2:00 -
1 x 2 min 2:00 25–28
Rowing cool down 10 min 10:00 20

Total Time: 43 min | Work Time: 10 min | Intensity: TR | Strokes: 780 | Avg Rate: 24 | Work Rate: 27

TR hard intervals

Steps
  • Spend 15 minutes warming up following the warm-up schedule here.
  • Row for 2 minutes at 25 – 28 strokes per minute at Transportation Rowing Intensity.
  • Rest for 2 minutes and repeat (5 times in total).
  • Warm down with some easy rowing for 10 minutes.
Warm-up
  • TR Warm-up 15 min
  • 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 to UT2 pace hold the rate at 18-20
  • After 5 minutes, go to UT1 pace.
  • After 7 minutes, stop and sip some water.
  • Start rowing again and row for 3 minutes at your UT1 pace.
  • Next, row light for 1 minute.
  • At 10 minutes, do 20 strokes at your AT pace.
  • Row light for 15 strokes.
  • Row hard again at AT/TR pace for 20 strokes
  • Row light for 15 strokes.
  • Row hard again for 20 strokes at your TR pace.
  • Row light and if you feel ready, stop and get ready for the workout
  • Otherwise you can do another 10 stokes at TR pace followed by a short rest.
Pro Tips Pro

  1. Finish each stroke by moving your arms smoothly towards your body.
  2. Play around with your power as you change the rate. Look to see if you can increase your pace/speed when the rate goes up.
  3. Don't work too hard - focus on enjoying the rhythm and flow of the rowing movement.


3 x 5 Minute TR Intensity Rowing Workout

3 x 5 Minute Oxygen Transportation Intensity Rowing Workout. Train your TR Rowing Intensity Zone to boost your ability to row near Race Pace rating 28 Strokes per Minute.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22
1 x 5 min 5:00 26–28
1 x 5 min rest 5:00 -
1 x 5 min 5:00 26–28
1 x 5 min rest 5:00 -
1 x 5 min 5:00 26–28
Rowing cool down 10 min 10:00 20

Total Time: 50 min | Work Time: 15 min | Intensity: TR | Strokes: 920 | Avg Rate: 24 | Work Rate: 27

TR hard intervals

Steps
  • Erg for 15 minutes warming up at following the schedule here.
  • Row for 5 minutes at 26 – 28 strokes per minute at Transportation Rowing Intensity.
  • Rest for 5 minutes - keep moving for active recovery at a slow easy pace.
  • Row again for 5 minutes at 26 – 28 strokes per minute at Transportation Rowing Intensity.
  • Repeat 3 times total.
  • Finally warm down with 10 minutes easy rowing.
Warm-up
  • TR Warm-up 15 min
  • 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 to UT2 pace hold the rate at 18-20
  • After 5 minutes, go to UT1 pace.
  • After 7 minutes, stop and sip some water.
  • Start rowing again and row for 3 minutes at your UT1 pace.
  • Next, row light for 1 minute.
  • At 10 minutes, do 20 strokes at your AT pace.
  • Row light for 15 strokes.
  • Row hard again at AT/TR pace for 20 strokes
  • Row light for 15 strokes.
  • Row hard again for 20 strokes at your TR pace.
  • Row light and if you feel ready, stop and get ready for the workout
  • Otherwise you can do another 10 stokes at TR pace followed by a short rest.
Pro Tips Pro

  1. Use your legs to initially drive the handle towards the finish.
  2. Don't pull too hard with your arms at the finish of the stroke.
  3. Get into a good flowing rhythm, moving the handle smoothly at the catch and at the finish while using your legs body and arms to power the rowing machine.
  4. Have some water ready to drink for after the warm up during the rest phase and at end of the workout.


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.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22
1 x 12 min 12:00 25–28
1 x 5 min rest 5:00 -
1 x 12 min 12:00 25–28
Rowing cool down 10 min 10:00 20

Total Time: 54 min | Work Time: 24 min | Intensity: AT/TR | Strokes: 1130 | Avg Rate: 23 | Work Rate: 27

AT TR hard difficult intervals

Steps Warm-up
  • TR Warm-up 15 min
  • 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 to UT2 pace hold the rate at 18-20
  • After 5 minutes, go to UT1 pace.
  • After 7 minutes, stop and sip some water.
  • Start rowing again and row for 3 minutes at your UT1 pace.
  • Next, row light for 1 minute.
  • At 10 minutes, do 20 strokes at your AT pace.
  • Row light for 15 strokes.
  • Row hard again at AT/TR pace for 20 strokes
  • Row light for 15 strokes.
  • Row hard again for 20 strokes at your TR pace.
  • Row light and if you feel ready, stop and get ready for the workout
  • Otherwise you can do another 10 stokes at TR pace followed by a short rest.
Pro Tips Pro

  1. Study some rowing machine technique and rowing drills to help with setting some basic positions while you are rowing.
  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. Always enjoy the rhythm of the rowing movement and use it to build your motivation.


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.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22
30 strokes hard/10 light 10:00-15:00 28
Rowing cool down 10 min 10:00 20

Total Time: 40 min | Work Time: 15 min | Intensity: AT | Strokes: 810 | Avg Rate: 24 | Work Rate: 28

AT difficult

Steps
  • Warm up for 15 minutes at following the warm up schedule.
  • Take a short rest and get ready for the workout.
  • Row for 30 strokes at 26 – 28 strokes per minute.
  • Immediately afterwards, Row 10 strokes light at 20 strokes per minute.
  • Repeat the 30/10 for a total of 10 times.
  • Finish off by warming down with some easy rowing for 10 minutes.
Warm-up
  • AT 12-15 minute 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 to UT2 pace hold the rate at 18-20
  • After 5 minutes, go to UT1 pace.
  • After 7 minutes, stop and sip some water.
  • Start rowing again and row for 2 minutes at your UT1 pace.
  • Next, row light for 1 minute.
  • At 10 minutes, do 20 strokes at your AT pace.
  • Row light for 15 strokes.
  • Row hard again at AT/TR pace for 15 strokes
  • Row light and if you feel ready, stop and get ready for the workout
  • Otherwise, continue and do another 10 stokes at AT/TR pace followed by a short rest.
Pro Tips Pro

  1. Think about your rowing machine technique. rowing well is about holding good technique while working effectively.
  2. Play around with your power as you change the rate. Look to see if you can increase your pace/speed when the rate goes up.
  3. Always change rate and power together.
  4. Never forget to enjoy the rhythm of the rowing movement.


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.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22
1 x 2 min 2:00 28–30
1 x 2 min rest 2:00 -
1 x 2 min 2:00 28–30
1 x 2 min rest 2:00 -
1 x 2 min 2:00 28–30
1 x 2 min rest 2:00 -
1 x 2 min 2:00 28–30
1 x 2 min rest 2:00 -
1 x 2 min 2:00 28–30
1 x 2 min rest 2:00 -
1 x 2 min 2:00 28–30
1 x 2 min rest 2:00 -
1 x 2 min 2:00 28–30
Rowing cool down 10 min 10:00 20

Total Time: 51 min | Work Time: 14 min | Intensity: TR/AN | Strokes: 922 | Avg Rate: 27 | Work Rate: 29

TR extreme hard intervals

Steps
  • Erg for 15 minutes warming up following the warm up intensity schedule..
  • Row for 2 minutes at 28 – 30 strokes per minute at Transportation Rowing Intensity.
  • Rest for 2 minutes.
  • Repeat 7 times in total.
  • Make sure to keep rowing at a slow pace during the rest interval to help recovery.
  • Finally warm down with 10 minutes easy rowing.
Warm-up
  • TR Warm-up 15 min
  • 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 to UT2 pace hold the rate at 18-20
  • After 5 minutes, go to UT1 pace.
  • After 7 minutes, stop and sip some water.
  • Start rowing again and row for 3 minutes at your UT1 pace.
  • Next, row light for 1 minute.
  • At 10 minutes, do 20 strokes at your AT pace.
  • Row light for 15 strokes.
  • Row hard again at AT/TR pace for 20 strokes
  • Row light for 15 strokes.
  • Row hard again for 20 strokes at your TR pace.
  • Row light and if you feel ready, stop and get ready for the workout
  • Otherwise you can do another 10 stokes at TR pace followed by a short rest.
Pro Tips Pro

  1. Finish by breaking your arms smoothly towards your body.
  2. It's a short workout but if you do need to drink during the rest, take small sips after 60 seconds of the rest interval.
  3. Always change rate and power together.
  4. Get into a good flowing rhythm, moving the handle smoothly at the catch and at the finish while using your legs body and arms to power the rowing machine.
  5. Also take the time to warm up and cool down after each rowing workout, ensuring to stretch properly afterwards.


4 x 4 Minute Rowing Machine Workout

Power-up with this 4 x 4 Minute Rowing Machine Workout. Train for 2k, 5k and 6k Erg Tests by building this into your Rowing Training Schedule.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22
1 x 3 min 3:00 27–30
1 x 3 min 3:00 -
1 x 3 min 3:00 27–30
1 x 3 min 3:00 -
1 x 3 min 3:00 27–30
1 x 3 min 3:00 -
1 x 3 min 3:00 27–30
Rowing cool down 10 min 10:00 20

Total Time: 46 min | Work Time: 16 min | Intensity: TR | Strokes: 854 | Avg Rate: 25 | Work Rate: 29

TR hard

Steps
  • Row for 15 minutes warming up following the warm up intensity schedule.
  • Row for 3 minutes at 27 – 30 strokes per minute at Transportation Rowing Intensity.
  • Rest for 3 minutes
  • Repeat the work / rest cycle 4 times total at Transportation Rowing Intensity.
  • Keep rowing slowly during the rest interval.
  • Warm down with some easy rowing for 10 minutes.
Warm-up
  • TR Warm-up 15 min
  • 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 to UT2 pace hold the rate at 18-20
  • After 5 minutes, go to UT1 pace.
  • After 7 minutes, stop and sip some water.
  • Start rowing again and row for 3 minutes at your UT1 pace.
  • Next, row light for 1 minute.
  • At 10 minutes, do 20 strokes at your AT pace.
  • Row light for 15 strokes.
  • Row hard again at AT/TR pace for 20 strokes
  • Row light for 15 strokes.
  • Row hard again for 20 strokes at your TR pace.
  • Row light and if you feel ready, stop and get ready for the workout
  • Otherwise you can do another 10 stokes at TR pace followed by a short rest.
Pro Tips Pro

  1. Finish by breaking your arms smoothly towards your body.
  2. This is a hard workout - don't use all your energy in the first phase.
  3. Concentrate on changing rate and power together. Learn to get the feeling of higher rate and higher power (speed) working together.
  4. Don't work too hard - focus on enjoying the rhythm and flow of the rowing movement.
  5. Also take the time to warm up and cool down after each rowing workout, ensuring to stretch properly afterwards.


12 x 30 Stroke Rowing Machine Workout

Mix your Rowing Training with this 12 x 30 Stroke Rowing Machine Workout. Learn good Rowing Technique while working at High Intensity.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22
30 strokes hard/10 light 10:00-15:00 28–30
Rowing cool down 10 min 10:00 20

Total Time: 45 min | Work Time: 15 min | Intensity: TR | Strokes: 810 | Avg Rate: 24 | Work Rate: 29

TR hard

Steps
  • Warm up for 15 minutes following the warm up intensity schedule.
  • Take a short break and get ready for the workout.
  • Row for 30 strokes at 28 – 30 strokes per minute between Transportation Rowing Intensity to AN.
  • Pull 10 strokes light at 20 strokes per minute.
  • Repeat the 30/10 for a total of 12 times.
  • Finish off by warming down with some easy erg for 10 minutes.
Warm-up
  • TR Warm-up 15 min
  • 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 to UT2 pace hold the rate at 18-20
  • After 5 minutes, go to UT1 pace.
  • After 7 minutes, stop and sip some water.
  • Start rowing again and row for 3 minutes at your UT1 pace.
  • Next, row light for 1 minute.
  • At 10 minutes, do 20 strokes at your AT pace.
  • Row light for 15 strokes.
  • Row hard again at AT/TR pace for 20 strokes
  • Row light for 15 strokes.
  • Row hard again for 20 strokes at your TR pace.
  • Row light and if you feel ready, stop and get ready for the workout
  • Otherwise you can do another 10 stokes at TR pace followed by a short rest.
Pro Tips Pro

  1. Always focus on good rowing machine technique - even when you are tired.
  2. Don't work too hard during the early part of workout - wait until the last 2-3 sets to push yourself if you feed good.
  3. Maintain your rhythm when the rate changes - avoid going too far off your target intensity.
  4. Don't work too hard - focus on enjoying the rhythm and flow of the rowing movement.
  5. Be sure to stick to the suggested intensity and stroke rate.