20 Minute Rowing Machine Endurance Workout

Get some endurance with this 20 Minute Rowing Machine Endurance Workout. Learn this 5+10+5 minutes of rowing endurance with rate and power changes to sharpen your rowing endurance.

Workout Snapshot

Detail	Time (min)	Rate
Rowing warm up 10 min	10:00	20
1 x 5 min	5:00	22
1 x 10 min	10:00	24
1 x 5 min	5:00	22
Rowing cool down 5 min	5:00	20

Total Time: 35 min | Work Time: 20 min | Intensity: UT1/AT | Strokes: 760 | Avg Rate: 23 | Work Rate: 23

UT1 AT difficult

Steps

• Row for 10 minutes warming up doing some basic rowing machine drills and increasing your power to near workout level intensity.
• Take a short rest and get ready for the workout.
• Row for 5 minutes at around 22 strokes per minute at UT1 Intensity.
• Next increase your stroke rate to 24 and intensity to Anaerobic Threshold for 10 minutes.
• Then drop your rate and intensity back down for 5 minutes to UT1 Intensity.
• Finally warm down with some easy rowing.

Warm-up

• AT 12-15 minute warm-up
• Start with some easy half slide strokes for 1 minute
• Go to full slide after 1 minute, rowing light at rate 18-20
• After 2 minutes, increase your power to UT2 pace hold the rate at 18-20
• After 5 minutes, go to UT1 pace.
• After 7 minutes, stop and sip some water.
• Start rowing again and row for 2 minutes at your UT1 pace.
• Next, row light for 1 minute.
• At 10 minutes, do 20 strokes at your AT pace.
• Row light for 15 strokes.
• Row hard again at AT/TR pace for 15 strokes
• Row light and if you feel ready, stop and get ready for the workout
• Otherwise, continue and do another 10 stokes at AT/TR pace followed by a short rest.

Pro Tips Pro

1. Make sure to warm up, but don't do too much work - save your effort for the workout.
2. Good technique and posture is important for a long 20 minute workout - study good rowing machine technique and try to practice rowing machine drills.
3. Get into a good flowing rhythm, moving the handle smoothly at the catch and at the finish while using your legs, body and arms to power the rowing machine.