For the first 10 minutes, row at a cadence and intensity which allows you to carry on a conversation. Then return to a conversational pace for the last 10 minutes. Total workout is 40 minutes or longer. Divide the workout into 5 minute intervals. Cool-down for 5 to 10 minutes.
More advanced rowers can increase the time and intensity of their workouts.
Weight Management Workout Begin with a 5 or 10 minute warm-up, rowing easily. Then pick up the pace to 60 to 75 percent of your maximum heart rate. Hold the pace steady for 15 to 30 minutes. Imagine yourself rowing in an eight-person shell, responsible for keeping your stroke cadence the same as that of your teammates. Cool down for the final 5 minutes by dropping back to the easy pace you used at the beginning.