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Indoor Rower Workout Library

Search Again Workout Goal: General Fitness Workout Duration: 45 minutes Total Workouts matching your criteria: 11 14 X 1 MIN/30 SEC EASY Intermediate Alternate 1 minute of hard rowing with 30 seconds of very easy rowing. Repeat until you have rowed 14 hard minutes. 30 MIN ALTERNATE: 5 X (3 MIN @ 22 SPM, 2 MIN @ 25 SPM, 1 MIN @ 28 SPM) Intermediate Row for a total of 30 minutes, alternating your stroke rate as follows: row 3 minutes @ 22 spm, 2 minutes @ 25 spm, and 1 minute @ 28 spm, then back to 3 minutes @ 22 spm. Continue to follow this pattern until you have completed 5 cycles for a total work time of 30 minutes. Maintain at least a conversational pace. 6000 METERS WITH A 100 METER BURST EVERY 500 METERS Intermediate Row 6000 meters total at a sustainable intensity. Every 500 meters, row 100 meters at high intensity. ALTERNATE PYRAMID: 3 MIN HARD, 3 MIN CONVERSATIONAL, 4 MIN HARD, 4 MIN CONVERSATIONAL, 5, 4, 3. Intermediate Row a pyramid of varying intensity as follows: row 3 minutes at a challenging pace followed by 3 minutes at a conversational pace; then 4 minutes at a challenging pace followed by 4 minutes at a conversational pace; then 5 minutes at a challenging pace followed by 5 minutes at a conversational pace; and back down, 4 minutes, then 3 minutes. ROW FOR 30 MINUTES NON-STOP AT A STEADY PACE. Beginner This is a good piece by which to measure your progress. After a warm-up of at least 5 minutes, preset the monitor for a work time of 30 minutes. Row steadily, non-stop, being sure not to start out too hard; but also being sure to "empty your tank" by the end. Record this piece in your log for future reference. You can also enter it in the Online Ranking to see how you stack up. ROW 7500 METERS STEADY, BUILDING INTENSITY IN LAST 1500 METERS Intermediate Pre-set a distance of 7500 meters on the monitor. Warm up into the piece by rowing easily at first and gradually building pressure to a conversational (you can still carry on a conversation while rowing) steady state pace. As you approach the last 1500 meters of the piece, ease the pressure up slightly, finishing pretty hard in the last 500 meters. ROW 40 MINUTES, ALTERNATING STROKE RATE EVERY 5 MINUTES FROM 18 SPM TO 24 SPM TO 30 SPM. Intermediate

Pre-set a work time of 40 minutes. Monitor will count down to 0. Alternate stroke rate as follows. Start with 5 minutes of easy warm-up, gradually increasing intensity. For the middle 30 minutes, divide the workout into six 5 minute intervals. Row the first interval at 18 spm; the second interval at 24 spm, the third at 30 spm; repeat this for the 4th, 5th, and 6th intervals. Row at an intensity which allows you to carry on a conversation. For the last 5 minutes, row easily to warm down. Variations: To reduce the workout, try six 4-minute intervals. ROW 15 WORK INTERVALS OF 100 SECONDS (1:40) HARD ROWING WITH 20 SECONDS EASY ROWING IN BETWEEN. Intermediate Pre-set work time of 1:40 and rest time of :20. Monitor will count down each work and rest time and will keep track of the number of intervals you have done. Warm up for 5 minutes, including some 10-15 stroke bursts at increasing intensity. Row 15 work intervals of 100 seconds (1:40) hard rowing with 20 seconds easy rowing in between. Your intensity for the pieces should be as follows: first 5 pieces-conversational pace; 2nd 5 pieces-a little less conversational; 3rd 5 pieces-moderately hard. At the end, row easily for at least 3 minutes to warm down. Variations: You can add or subtract 3 intervals if desired. ROW 3 X 12MIN OF STEADY STATE ROWING WITH 3 MINUTES OF REST IN BETWEEN EACH PIECE. Intermediate Pre-set your monitor for 12 minutes of work time and 3 minutes of rest time. The first interval should be a moderate pace and 26spm. The second should be rowed at a very fast pace and a stroke rate of 28 and the last should be an easy conversational pace at a stroke rate of 22. Cool down at the end with easy rowing for 3-4 minutes. ROW TWO PIECES OF 16 MIN WITH 3 MIN REST IN BETWEEN. Beginner,Intermediate This is a great workout for aerobic-cardiovascular development and weight control. Pre-set your monitor for a work time of 16 minutes and a rest time of 3 minutes. Row the first 16 min piece at an easy conversational pace and a stroke rate of 22. Rest for three minutes and then row the second piece at a slightly faster pace and a troke rate of 26. 1500M,1000M,750M,500M,250M INTERVALS WITH 3 MIN REST IN BETWEEN EACH PIECE. Advanced Row 5 intervals of increasingly smaller distances with 3 minutes of rest in between. Row at a fast to very fast pace and a stroke rate of around 26. Note that the stroke rate can come up to 28 on the last two pieces

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Indoor Rower Workout Library

Search Again Workout Goal: General Fitness Workout Duration: 30 minutes Total Workouts matching your criteria: 3 5000 M ALTERNATE: 1000M @ 25 SPM, 1000M @ 22 SPM, 1000M @ 25 SPM, 1000M @ 28 SPM, 1000M @ 25 SPM. Intermediate Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 25 spm, 1000 meters @ 22 spm, 1000 meters @ 25 spm, 1000 meters @ 28 spm, and 1000 meters @ 25 spm. 12 X 250M WITH 250M REST Intermediate Row twelve 250 meter pieces at high intensity, taking 250 meters of easy rowing* in between. 12 X 250M WITH 45 SECOND REST Intermediate Pre-set a work distance of 250 meters and a rest time of 45 seconds. Row 12 intervals at a challenging intensity.Us the first few intervals to build up intensity. Row easy for 2-4 minutes after the last interval to cool down.

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Indoor Rower Workout Library

Search Again Workout Goal: Competition Training Workout Duration: 30 minutes Total Workouts matching your criteria: 5 5 X 500M WORK/2 MIN EASY Intermediate, Beginner Row 5 500 meter pieces at good intensity, taking a 2 minute rest between pieces. ROW 12 X 1 MIN HARD, 1 MIN EASY. Beginner After a warm-up of at least 5 minutes, pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate 1 minute of fairly intense rowing with 1 minute of relaxed rowing, for a total of 24 minutes. ROW 4 SETS OF 750 METERS WITH 2 MINUTES REST. Intermediate Row four 750 meters pieces at moderate to fast intensity, taking 2 minutes of rest in between pieces. ROW 5 X 4 MIN BUILDING INTENSITY AS YOU GO WITH RESTS IN BETWEEN EACH PIECE OF 2 MIN. Advanced Pre-set work time of 4:00 and rest time of 2:00. Monitor will count down each work and rest time and will keep track of the number of intervals you have done. After warming up for about 5 minutes, do 5 intervals of 4 minutes of work with two minutes of rest, rowing at 27 spm. The first interval should be moderate, the second and third should be faster, the fourth should be the fastest and the last interval can be the same as the second and third. Allow some easy rowing after the last interval for warm down. 500M,1000M,1500M,1000M,500M PYRAMID WITH 2 MIN REST IN BETWEEN EACH PIECE Intermediate,Advanced Row five intervals of different lengths with 2 minutes of rest in between each piece. Your pace should be moderate to fast with a stroke rate of about 26. The stroke rate on the last piece - the fastest piece - should be 28