Beginner Rowing Workout - Endurance, Strength, & Power | 20 Minutes

Join Sunny Trainer Mara Magistad as she guides you through this 20-minute rowing session.

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Workouts

Beginner Rowing Workout - Endurance, Strength, & Power | 20 Minutes

WORKOUT: 

 

OVERVIEW: 

Are you new to rowing and looking for a beginner-friendly yet challenging workout? Join Sunny Trainer Mara Magistad as she guides you through this 20-minute rowing session, focusing on building your rowing endurance, strength, and power. Get ready to hit all the basics necessary for a successful rowing journey.

 

Workout Length 20 Minutes
Workout Level Beginner
Products Used SF-RW522017BLU
Trainer Mara Magistad

 

Workout Details:

WARMUP 
Warm-up: Form check and warming up the body.

-Row for Endurance: A 4-minute row for distance, with a goal of reaching 400-700 meters. Set a personal goal based on your 500m split time.

-Rest and recover.

WORKOUT
-Row for Strength: Establish a slow stroke rate of 21-23 strokes per minute (SPM) to create more resistance.

-20-stroke row at a slow stroke rate. Check and remember the distance covered. -Rest and recover.

-20-stroke row, aiming to match or beat the previous distance while maintaining the slow stroke rate.

-Rest and recover.

-Row for Power: Perform a 1-minute row at maximum intensity, targeting a stroke rate of 28-32 SPM. Remember your watts.

-90-second rack and rest to recharge for explosive power.

-45-second max intensity row, challenging yourself to match or exceed the previous watts achieved. Consider adding 5-15 watts for an extra challenge.

-1-minute rack and rest.

-30-second max intensity row, pushing to match or surpass previous watts. Aim for an increase of 5-15 watts.

COOLDOWN
-Cool down and stretching.

Join Mara Magistad in this engaging rowing workout designed specifically for beginners. Follow the time stamps to track your progress and challenge yourself at each stage. Get ready to improve your rowing technique, endurance, strength, and power. Grab your rower and let's row towards a fitter and stronger you!

 

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