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Rowing Machine Workouts


The best rowing machine workouts are the ones that keep you coming back to your rower for more. If you keep doing the same 10 minutes on the same resistance level, you'll get less and less from your sessions. And - you'll get bored and eventually you'll stop training.

So how do you keep motivated?

First, and the most obvious is that you start to see results quickly. The best way to achieve results fast is to use heart rate training programs as they get you into the optimum workout rate.
​Second, is variation, in other words, mix it up and make it interesting. We've listed below a few suggestions for a workout, start with a beginners program if you're new to rowers.
The important factor in your training is your technique - if you get it wrong it could lead to injury and stop you training. A good technique can help you train for years with very little stress to your joints. For this reason, your first few sessions should focus on your technique.

The variables in any training sessions are:-
  • Time or Distance
  • Strokes per minute
  • Resistance level

Vary your training using the above as a target and you've got a great way to stay in shape for life.
** Click video for more info **
The following workouts are from 'The Complete Rowing Machine Workout Program' - see below, my structured training plan to help you get the best from your rower.

Rowing Machine Workouts - Beginners Program

Start with workout #1 at an easy pace. When you're comfortable with this program vary workouts #2 to #4 for the next two to four weeks.

1.
2.
3.
4.
Distance (meters)
750m
1000m
750m
2 x 500m
Strokes per min.
28 - 32
28 - 32
32 - 36
28 - 32
Resistance / Effort
Easy
Easy
Medium
Medium
Remember, the goal is to work on your technique and vary the workout each day. When you find the above is no longer a challenge. move onto the intermediate program below.

Intermediate rowing machine workout

By now you're be starting to get into your training. Your technique should be good and second nature. 

Your cardiovascular fitness will be improving fast and hopefully you'll be seeing the first results of your efforts.

This is where your early training will pay off as you get into the next stage of your training. This is where it really starts!
rowing machine program
The Complete Rowing Machine Program

1.
2.
3.
4.
Distance (meters)
1000m
4 x 250m
1500m
2 x 500m
Strokes per min.
28 - 32
32 - 36
28 - 32
32 - 36
Resistance / Effort
Medium
Hard
Medium
Hard
You should also start to record your times for comparison as it helps to ensure you're improving and when you can see results it helps with motivation. Top rowers will be PC compatible and have software to record your performance over time.

MyTip: Choose what I call an 'acid' test, such as your time for 2000m and once a week go for a personal best over this distance.

You may also consider using heart rate programs if your rower has this very useful feature. The best way to measure your progress is to use the simple method of time trials.

Check out specific workouts below for more details:-

  • Tabata Wattage training for developing aerobic and anerobic energy systems
  • Time Trials - a great way to measure your progress
  • Heart Rate Training - maximizing results by checking your pulse
  • Duration - long rowing sessions - equivalent to long-distance running

The key to getting the most from your rowing machine is variation. Stay interested by varying your workouts and you'll train more and see the results.


You are here: Home | Types of Workout | Example Workouts
Content by Roy Palmer - Google+
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  • Home
  • Reviews
  • Benefits
    • weightloss
    • Rowing Machine Technique
    • rower verses exercise bike
    • rower verses treadmill
    • rower verses elliptical cross trainer
    • Injuries
    • Setting Goals
  • Brands
  • Buyers Guide
    • Compare
    • Types
    • used
    • Dropshippers
    • terminology
    • retailer strategies
    • Buy from store or web
    • Help
  • UK Rowers
  • Workouts
    • Example Workouts
    • Tabata Rowing Workouts
    • Time Trial Workouts
    • Duration Workout
    • Heart Rate Training Programs
    • Rowing Machine Workout Program
    • Training Apps
    • Bad Workout Habits
  • Concept2
    • Model D vs Model E
  • WaterRower
  • Blog
  • The zone
    • Awareness and Focus
    • Peak Performance Zone
  • Fitness Tests
    • Cardio Vascular Fitness Test
    • Balance Test
    • Coordination Test
  • Maintenance
    • mats
  • About Us
  • Contact Us
  • Sitemap
    • Your Privacy
    • Disclaimer