30 Minute UT1 Rowing Workout

Power-up with this 30 Minute UT1 Rowing Workout. Target Rate and Intensity Zone is 22 - 24 Strokes Per Minute at UT1 Rowing Intensity.

Workout Snapshot

Detail	Time (min)	Rate
Rowing warm up 10 min	10:00	22
30 min	30:00	22–24
Rowing cool down 5 min	5:00	20

Total Time: 45 min | Work Time: 30 min | Intensity: UT1 | Strokes: 980 | Avg Rate: 22 | Work Rate: 23

UT1

Steps

• Warm up for 10 minutes following the warm up intensity schedule here.
• Row for 30 minutes at 22 – 24 strokes per minute at UT1 Rowing Intensity.
• Cool down with some easy rowing for 5 minutes.

Warm-up

• UT1 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 using your legs during the leg drive phase.
2. Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
3. Make sure to take the time to warm up and cool down after each rowing workout - it will help your performance and recovery.