Heres 3 of my “go-to” workouts depending on whether I’m working on improving strength (short), threshold (medium) or long (endurance). Make sure you keep your form! Many new rowers don’t keep the sequence in the image added here. Also make sure to come to the catch (the start of each stroke) in control. Avoid “slamming” to have more power, but more importantly, to avoid back injuries.
12 x 1 min / 1 min easy
Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense rowing with one minute of relaxed rowing, for a total of 24 minutes.
6 x 4 min / 3 min easy
Row six 4 minute pieces. Row for three minutes at light pressure between each piece.
60 minutes with rate changes every 5 minutes: 22-24-26-24-22
Row a 60 minute piece at a sustainable intensity, varying your stroke rate as follows: row five minutes @ 22 spm, five minutes @ 24 spm, five minutes @ 26 spm then back down and so on.
Vary stroke rates from 24-26-28-30 for each “hard” piece to keep things interesting