6 Endurance Building Rower Workouts

If you prefer to have a PDF version of these sample rower workouts, you can find it here.

Learn more about building your endurance, by visiting our dedicated aerobic capacity resources page that contains valuable tips & technique posts.

Interested in more workouts? Feel free to check out our assault bike and track running workouts as well.

Workout 1

Row 2000m at 60% effort
-rest 2 minutes-

Row 1500m at 70% effort
-rest 2 minutes-

Row 1000m at 80% effort
-rest 2 minutes-

Row 500m at 90% effort

Athletes Notes: Negative split. Try to increase your rowing pace each interval.

Workout 2


Row 12-15/12-9 cal

Athletes Notes: Stick to the number of calories you can maintain each minute for the duration of EMOM. If 15/12 cal is too easy, feel free to scale up.

Workout 3

3 Rounds

Row 1000m at 2k pace (70% effort)
-rest 3 minutes b/t rounds-

2 Rounds

Row 500m at 1k pace (70% effort)
-rest 1minute b/t rounds-

1 Round

Row 1000m at 2k pace (70% effort)

Athletes Notes: Stick to prescribed paces or slightly faster.

Workout 4

3 Rounds

5 Intervals x Row 250m at 90% effort
-rest 30 sec-

-rest 1 minute b/t rounds-

Athletes Notes: To be clear this is 3 rounds of rowing 5 intervals of 250m each round, resting 30 seconds between intervals and 1 minute between rounds.

Workout 5

Warm up

5 min row at 50% effort
-rest 2 minutes-

8 Rounds

Row 10 cal at 100% effort

-rest 2 minutes b/t rounds-

Athletes Notes: This is sprint progression. Give your best effort each interval. Same number of calories for both males and females.

Workout 6 – Optional

Row 750m
50 Double Unders (or Jumping Jacks)
Row 750m
40 Air Squats
Row 750m
30 Sit-Ups
Row 750m
20 Push-Ups
Row 750m
10 Burpees

These sample workouts were taken from our 12-Week Rowing Program.

Learn more about the full program here.

Don’t let your ‘Engine’ be your limiting factor in your training. Improve your conditioning with training designed to build your aerobic capacity on any Concept2 style machine and improve your ability to sprint through high-intensity power workouts.

A solid aerobic base and the ability to push in the short high-intensity workouts are key to improving your training – especially in the functional fitness realm.

Aerobic Builder: Rower Edition trains aerobic energy systems to make sure you’re prepared for any task, or any workout that comes your way. The program is compatible with any Concept2 machine – Rower, Biker Erg or Ski Erg. Build your aerobic capacity the right way.