15 Min Rowing Workout - Sprint and Steady

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

"Sprint and Steady":

Warm-up:

• 3 minutes of light rowing at an easy pace (SPM 18-20)

Workout:

• 2 min moderate pace (60-70% of max) SPM 22-24
• 1 min hard pace (75-85% of max) SPM 24-26
• 1 min easy pace recovery (50-60% of max) SPM 18-20
• 2 min intervals:
  • 20 seconds hard (80% max) SPM 26
  • 40 seconds moderate (65% max) SPM 22
• 1 min easy pace recovery (50-60% of max) SPM 18-20
• 3 min pyramid effort:
• 1 min moderate (65%), 1 min hard (75%), 1 min max effort (85%)
• 1 min easy pace recovery

Cool down:

• 2 minutes of light rowing (50% effort) at SPM 18-20

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Tips for beginners:

• Posture Matters: Sit tall with a straight back to prevent strain.
• Smooth Recovery: Let your arms extend fully before the next stroke.
• Consistency is Key: Build your stamina gradually over time.