15 Min Rowing Workout - Power Pull Primer

"Power Pull Primer":

Warm-up:

• 3 minutes of easy rowing

Workout:

• 1 min easy pace (50-60% of max) SPM 18-20
• 1 min moderate pace (60-70% of max) SPM 22-24
• 2 min moderate pace with bursts:
• Alternate 10 sec hard (75-85% max) and 20 sec moderate
• 1 min easy pace Recovery
• 2 min steady hard pace (70-80% max) SPM 24-26
• 1 min easy pace (50-60% max)
• 3 min pyramid:
• 1 min moderate (65%), 1 min hard (75%), 1 min max effort (85%)

Cool down:

• 2 minutes of slow rowing (40-50% of effort)

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Tips for beginners:

• Keep Breathing: Maintain steady, controlled breathing throughout.
• Break it Down: Focus on legs, core, and arms in sequence for smooth strokes.
• Hydrate: Drink water before and after your workout.