Rowing Workouts for Summer Fitness

Rowing is a good all-round way to build fitness: it works the legs, back and arms, it is easy on the joints and you control the intensity. This page gives you three types of session, a hard-interval workout, a steady-state row and a cross-training day, with sets, rests and effort levels you can follow on the erg. No session can promise a particular body shape or amount of weight loss, but regular, varied rowing is a solid base for general fitness.

Check with a GP before you start if you have a health condition or have been inactive for a long time. Stop if you feel unwell or pain increases.

How hard is hard?

Use the following effort guide (RPE, rating of perceived exertion, on a scale of 1 to 10):

• RPE 3 to 4: easy, you could chat in full sentences.
• RPE 5 to 6: steady, you can talk in short sentences.
• RPE 8 to 9: hard, a few words at a time.
• RPE 10: all-out.

Our heart rate zones for rowing page explains how to use a heart rate monitor if you prefer.

Workout 1: intervals (HIIT)

Intervals mix hard efforts with rest, so you can spend more time at a high effort than you could in one continuous piece. They are tiring, so do not do more than two a week.

Beginner interval session

Part	Work	Rest
Warm-up	5 minutes easy, with three or four firm strokes at the end
Main set	8 x 30 seconds at RPE 8	30 seconds easy rowing
Second set	4 x 1 minute at RPE 8	1 minute easy rowing
Cool-down	5 minutes easy

Progressed session

Part	Work	Rest
Warm-up	5 minutes easy
Set 1	10 x 30 seconds at RPE 8 to 9	30 seconds easy
Set 2	5 x 1 minute at RPE 8	1 minute easy
Set 3	8 x 45 seconds at RPE 8	45 seconds easy
Cool-down	5 minutes easy

Keep your pace consistent across all intervals. If your first rep is far quicker than your last, you started too hard. See the benefits of HIIT on a rowing machine and benefits of rowing machine interval training.

Workout 2: steady state

Steady-state rowing means continuous, comfortable effort. It builds the aerobic base that supports everything else, and it is gentle enough to repeat several times a week.

• Easy 30: 5 minutes warm-up, 20 minutes at RPE 4 to 5, 5 minutes cool-down. Rate 18 to 20 strokes per minute.
• Steady 45: 5 minutes warm-up, 35 minutes at RPE 5, with 1 minute slightly harder every 5 minutes, 5 minutes cool-down.
• Ladder: 5 minutes warm-up, then 2, 3, 4, 3, 2 minutes at RPE 5 to 6 with a 1-minute easy row between, 5 minutes cool-down.

If you have never rowed for 30 minutes, start with 15 to 20 and extend by a few minutes a week. See rowing how much steady state is enough and use a rowing machine to increase your stamina.

Workout 3: cross-training

Mixing rowing with strength and bodyweight work gives a more varied session and can help prevent boredom.

Rowing and weights

1. 5 to 10 minutes easy rowing.
2. Deadlifts (or Romanian deadlifts): 3 x 8, moderate weight, flat back.
3. Rowing intervals: 5 x 500 m at RPE 7 to 8 with 1 to 2 minutes rest.
4. Dumbbell bench press: 3 x 12.
5. Single-arm dumbbell row: 3 x 12 each arm.
6. Plank: 3 x 30 to 60 seconds.
7. 5 to 10 minutes easy cool-down.

Rowing and bodyweight circuit

Row 500 m at a steady effort, then do 10 squats and 8 push-ups, and repeat for 4 to 6 rounds with 1 to 2 minutes rest between rounds.

Use weights you can control. If you are new to lifting, learn the movements with light loads or a coach first. See adding rowing machine workouts into your routine and rowing machine exercises for a full body workout.

Putting it together

A balanced week for a newcomer might be:

Day	Session
Monday	Steady state, 20 to 30 minutes
Tuesday	Rest or walk
Wednesday	Interval session (beginner)
Thursday	Rest
Friday	Cross-training
Saturday	Longer steady row, 30 to 40 minutes
Sunday	Rest

Build up slowly, with no more than a modest increase in total weekly time. If you want weight loss specifically, read rowing for weight loss, which covers realistic expectations. For a structured programme, see our plans or the 12-week beginner to fit plan.

Browse more in the training hub.