A comprehensive intermediate rowing workout plan generally includes a combination of endurance training, interval training, and strength training.
- Endurance training: This type of training focuses on building up your stamina and cardiovascular fitness.
- Interval training: This type of training involves alternating short bursts of intense effort with periods of rest or active recovery.
- Strength training: Rowing is a full-body workout, so it’s important to focus on strengthening the major muscle groups used in the rowing motion. This can include exercises such as squats, deadlifts, and drills using dumbbells.
As a reminder, my recommendations are based on personal experience and extensive research with an emphasis on providing an efficient and effective workout plan that can easily be modified to suit your goals and fitness level.
However, always consult with your doctor before undertaking any new fitness regimen.
General Intermediate Row #1
Total Workout Duration: 32 minutes
Warmup (2 mins): Start by rowing at a moderate pace for 2 minutes to get your muscles warmed up and your heart rate elevated.
Pyramid intervals (20 mins): Next, do a pyramid interval workout. Row hard for 30 seconds, then rest for 30 seconds. Increase the work interval to 1 minute, then rest for 1 minute. Continue to increase the work intervals in increments of 30 seconds until you reach a work interval of 2 minutes. Then, work your way back down the pyramid, decreasing the work intervals in increments of 30 seconds until you reach a work interval of 30 seconds. Rest for the same amount of time as the work intervals.
Steady-state endurance (5 mins): After the intervals, row at a moderate pace for 5 minutes to build your endurance. Focus on maintaining a consistent pace and good form.
Cool down (5 mins): Finish your workout with 5 minutes of easy rowing to cool down and stretch out your muscles.
Specific Intermediate Rows
Here are two intermediate workouts that I’ve been consistently incorporating into my weekly rowing schedule.
It’s important to note that the terms “beginner”, “intermediate” and “advanced” are being used here to describe the level of intensity of the workouts, not necessarily the fitness level of the rower.
Regardless of where you’re at in your rowing journey, I encourage you to integrate all three into your workout plan by adjusting the effort and duration of each exercise to your overall fitness level.
Intermediate Workout #2 – Interval Effort Row
Total Workout Duration: 25 minutes
Warmup (1 ½ mins):
- 1 ½ minutes at 22 S/M
First Set (3 ½ mins):
- 2 minutes at 24 S/M (90% effort)
- 1 ½ minute recovery at 22 S/M (50% effort)
Second Set (3 ½ mins):
- 2 minutes at 26 S/M (92% effort)
- 1 ½ minute recovery at 22 S/M (50% effort)
Third Set (3 ½ minutes):
- 2 minutes at 28 S/M (95% effort)
- 1 ½ minute recovery at 22 S/M (50% effort)
Fourth Set (3 ½ minutes):
- 2 minutes at 30 S/M (98% effort)
- 1 ½ minutes at 22 S/M (50% effort)
Fifth Set (3 ½ minutes):
- 2 minutes at 30 S/M (100% effort)
- 1 ½ minutes at 22 S/M (50% effort)
Sixth Set (1 minute):
- 1 minute at 32 SM (100% effort)
- Cool down – Core Focus (5 mins):
- 2 minutes at 18 S/M
For remaining 3 minutes, continue at 18 S/M pace but pause at finish position every 10 strokes for a 10 count to strengthen core. Focus on engaging core and maintaining good posture throughout the entire stroke.
Intermediate Workout #3 – Steady-state Row
Total Workout Duration: 30 minutes
Warmup (5 mins):
- 2 minutes at 20-22 S/M
- 1 minute at 24 S/M
- 20 second blast at 26 S/M
- 40 seconds at 24 S/M
- 20 second blast at 28 S/M
- 40 seconds at 22 S/M
First Set (7 mins):
- 2 minutes at 26 S/M
- 1 minute recovery at 22 S/M
- 3 minutes at 26 S/M
- 1 minute recovery at 22 S/M
Second Set (7 mins):
- Repeat first set
Third Set (6 mins):
- Repeat first set without final 1 minute recovery step “d”
Cool Down (5 mins):
- 1 minute at 20-22 S/M
- 2 minutes at 24 S/M
- 2 minutes at 20-22 S/M
Conclusion
It’s important to mix up your workout plan every 4-6 weeks to prevent boredom and to target different muscle groups.
Also, recovery days are as important as training days, so try to have one day off between training days.
It’s also important to have a proper warm-up and cool-down before and after each workout, and to make sure to stay hydrated and fueled throughout your workout.
Be sure to check out our beginner’s guide to rowing here to learn more!
