15 Min Rowing Workout - Row n' Flow

This workout is one of our favoorites for beginners, when there is not much time.

"Row n' Flow":

Warm-up:

• 3 minutes of easy rowing

Workout:

• 1 min moderate pace (60-70% of max) SPM 22-24
• 1 min easy pace (50-60% of max) SPM 18-20
• 2 min moderate pace (65-75% of max) SPM 22-24
• 1 min easy pace Recovery
• 2 min Hard pace! 75-85&
• 1 min Easy pace - recover fully
• 2 min moderate pace 22-24 SPM

Cool down:

• 2 minutes of easy rowing (50% of effort)

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Tips for beginners:

• Form First: Ensure proper technique to avoid injury.
• Adjust Resistance: Set the damper to a lower setting (3–5) while starting out.
• Listen to Your Body: Modify intensity as needed.