30 Minute Rowing Endurance Workout

Level-up with this 30 Minute Rowing Endurance Workout. Improve your UT2 Zone Endurance at rate 22 while focusing on good Rowing Technique.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 5 min 5:00 20
1 x 30 min 30:00 22
Rowing cool down 5 min 5:00 20

Total Time: 40 min | Work Time: 30 min | Intensity: UT2 | Strokes: 860 | Avg Rate: 21 | Work Rate: 22

UT2

Steps
  • Spend around 5 minutes warming up doing some basic rowing machine drills.
  • Next take a short break and get ready for the workout.
  • Row for 30 minutes at 22 strokes per minute focusing on good technique.
  • Keep the intensity around UT2 Intensity and the stroke rate no more than 22.
  • Finally warm down for 5 minutes easy rowing.
Warm-up
  • UT2 5 minute warp 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 and hold the rate steady at 18-20
  • After 3 minutes, increase power again to near UT2 pace at 20 strokes per minute
  • If you feel ready after 5 minutes, stop and get ready for the workout, otherwise continue rowing near UT2 pace for 1-2 minutes.
Pro Tips Pro

  1. Keep your hands moving smoothly away at the finish for good rowing machine / erg technique.
  2. Don't pull too hard with your arms at the finish of the stroke.
  3. Always change rate and power together.
  4. Make sure to warm up properly, but don't do too much work and save your effort for the workout.
  5. Also take the time to warm up and cool down after each rowing workout, ensuring to stretch properly afterwards.

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50 Minute Rowing Endurance Workout

Learn Endurance with this 50 Minute Rowing Workout. Test your Physical and Mental Endurance skills with this challenging UT2 Rowing Zone Workout. Rate 22 for the entire workout.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 5 min 5:00 20
1 x 50 min 50:00 22
Rowing cool down 5 min 5:00 20

Total Time: 60 min | Work Time: 50 min | Intensity: UT2 | Strokes: 1300 | Avg Rate: 21 | Work Rate: 22

UT2

Steps
  • Spend the first 5 minutes warming up doing some basic rowing drills.
  • Next take a short break and get ready for the workout.
  • Row for 50 minutes at around 22 strokes per minute focusing on Utilization Level 2 intensity.
  • Warm down with some easy rowing.
Warm-up
  • UT2 5 minute warp 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 and hold the rate steady at 18-20
  • After 3 minutes, increase power again to near UT2 pace at 20 strokes per minute
  • If you feel ready after 5 minutes, stop and get ready for the workout, otherwise continue rowing near UT2 pace for 1-2 minutes.
Pro Tips Pro

  1. Keep your hands moving smoothly away at the finish for good rowing machine / erg technique.
  2. This is a test of mental endurance as well as physical endurance - be ready for the challenge of maintaining concentration.
  3. Make sure to warm up properly, but don't do too much work and save your effort for the workout.
  4. Have some water ready to drink for after the warm up and at end of the workout. Hydration is very important before, during and after this rowing workout.

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2 x 20 Minute Interval Rowing Workout

Power-up with a UT1 Zone 2 x 20 Minute Interval Rowing Workout. Learn Intensity and Technique while Powering for 20 minutes time two with a 5 minute rest. Rate 22.

Workout Snapshot

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

Total Time: 55 min | Work Time: 40 min | Intensity: UT1 | Strokes: 1080 | Avg Rate: 21 | Work Rate: 22

UT1 intervals

Steps
  • Spend 10 minutes warming up doing some basic rowing drills and following the warm up schedule here.
  • Take a short break and get ready for the rowing session.
  • Row for 20 minutes at around 22 strokes per minute at Utilization Level 1 Rowing Intensity intensity.
  • Rest for 5 minutes and repeat.
  • Finish off by warming down with some easy rowing.
Warm-up
  • UT2 10 min 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 and hold the rate steady at 18-20
  • After 3 minutes, increase power again to near UT2 pace at 20 stokes per minute
  • After 7 minutes, stop and sip some water.
  • Start rowing again and aim for 30 strokes at your UT1 pace.
  • Coming up on 10 minutes, do 10 strokes at your AT pace.
  • Stop and get ready for the workout.
Pro Tips Pro

  1. Focus on keeping your rowing machine technique consistent.
  2. Be sure to stick to the suggested intensity and stroke rate.
  3. Increase your power and speed when the rate changes up.
  4. Enjoy the rhythm of the rowing movement and use it to build your motivation for more training in future.
  5. Always take the time to warm up and cool down after this workout even though the intensity is low.

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60 Minute Rowing Endurance Workout

Develop Focus and Endurance with this 60 Minute Rowing Endurance Workout. Learn the importance of Rhythm, Discipline and Personal Courage with this long rowing workout.

Workout Snapshot

Detail Time (min) Rate
Rowing 60 minutes 60:00 20–22

Total Time: 60 min | Work Time: 60 min | Intensity: UT2 | Strokes: 1200 | Avg Rate: 21 | Work Rate: 21

UT2

Steps
  • Begin with easy rowing for 5 – 10 minutes
  • Build your intensity as you warm up
  • Aim for UT2 Rowing Intensity
  • Keep a constant rhythm for the entire 60 minutes.
  • Warm down afterwards with some easy rowing and stretching.
Warm-up
  • UT2 5 minute warp 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 and hold the rate steady at 18-20
  • After 3 minutes, increase power again to near UT2 pace at 20 strokes per minute
  • If you feel ready after 5 minutes, stop and get ready for the workout, otherwise continue rowing near UT2 pace for 1-2 minutes.
Pro Tips Pro

  1. Sit up and pitch your body slightly forward on the recovery phase.
  2. Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
  3. Set your feet height in the optimum position - check the rowing machine setup] guide.
  4. Only attempt this if you are mentally up for the challenge of a long rowing session.

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2 x 25 Minute Endurance Rowing Workout

Test yourself with this 2 x 25 Minute Endurance Rowing Workout at UT Zone Intensity. Build your endurance pace at rate 22 while working on Technique and rhythm.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 5 min 5:00 20
1 x 25 min 25:00 22
1 x 5 min rest 5:00 -
1 x 25 min 25:00 22
Rowing cool down 5 min 5:00 20

Total Time: 65 min | Work Time: 50 min | Intensity: UT2 | Strokes: 1300 | Avg Rate: 21 | Work Rate: 22

UT2 intervals

Steps
  • Warm up for 5 minutes following the schedule here.
  • Get ready for the workout.
  • Row for 25 minutes at 22 strokes per minute UT2 Rowing Intensity.
  • Rest for 5 minutes.
  • Row again for 25 minutes at 22 strokes per minute UT2 Rowing Intensity.
  • Warm down for 5 minutes light rowing and some stretching afterwards.
Warm-up
  • UT2 5 minute warp 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 and hold the rate steady at 18-20
  • After 3 minutes, increase power again to near UT2 pace at 20 strokes per minute
  • If you feel ready after 5 minutes, stop and get ready for the workout, otherwise continue rowing near UT2 pace for 1-2 minutes.
Pro Tips Pro

  1. Sit up and pitch your body slightly forward on the recovery phase.
  2. The rest interval is important take sips of water to get ready for the next 25 minutes.
  3. Don't pull too hard with your arms learn to relax and use the momentum from your legs on the drive.

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2 x 15 Minute Rowing Machine Workouts

Boost your Aerobic Engine with this 2 x 15 Minute Rowing Machine Workout. Work at UT1 Intensity Zone rate 22 while Rowing at a good Tempo Rhythm. 5 Minutes Rest.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 10 min 10:00 20
1 x 15 min 15:00 22
1 x 5 min rest 5:00 -
1 x 15 min 15:00 22
Rowing cool down 5 min 5:00 20

Total Time: 45 min | Work Time: 30 min | Intensity: UT1 | Strokes: 860 | Avg Rate: 21 | Work Rate: 22

UT1 intervals

Steps
  • Row for 10 minutes warming up following the suggested schedule here.
  • Get ready for the workout.
  • Row for 15 minutes at 22 strokes per minute UT2 rowing intensity.
  • Rest for 5 minutes.
  • Row again for 15 minutes at 22 strokes per minute UT2 rowing intensity.
  • Warm down for 5 minutes light rowing and some stretching afterwards.
Warm-up
  • UT2 10 min 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 and hold the rate steady at 18-20
  • After 3 minutes, increase power again to near UT2 pace at 20 stokes per minute
  • After 7 minutes, stop and sip some water.
  • Start rowing again and aim for 30 strokes at your UT1 pace.
  • Coming up on 10 minutes, do 10 strokes at your AT pace.
  • Stop and get ready for the workout.
Pro Tips Pro

  1. Sit up and pitch your body slightly forward on the recovery phase.
  2. Play around with your power and relaxation. Look to see if you can increase your pace/speed for the same effort.
  3. Rhythm - focus on enjoying the rhythm and flow of the rowing movement.
  4. Take the time to warm up and cool down after each rowing workout, ensuring to stretch properly afterwards.

Get the Beginner Rowing Workouts Book

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