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.
|Rowing warm up 10 min||10:00||22|
|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
- 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.
- 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.
- Focus on using your legs during the leg drive phase.
- Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
- Make sure to take the time to warm up and cool down after each rowing workout - it will help your performance and recovery.
Workouts you might also like
5 x 2 Minute Power Rowing Interval Workout
Power-up with this 5 x 2 Minutes Power Rowing Interval Workout. Learn how to Pace your 500m Splits with good Rowing Form while working on Rate and Rhythm.
43 min | TR | 24 | 780View Workout
Total 43 min
Work 10 min
Avg Rate 27 spm
20 Minute Beginner Rowing Machine Workout
Get Rowing Fit with this 20 Minute Beginner Rowing Machine Workout. Learn good Technique while working on your Aerobic Endurance Base at UT1 Rowing Intensity.
30 min | UT1 | 22 | 650View Workout
Total 30 min
Work 20 min
Avg Rate 22 spm
4 x 5 Minute Anaerobic Threshold Rowing Intervals
Raise your Lactic Threshold with these 4 x 5 Minute Anaerobic Threshold Rowing Intervals. Focus to Row with good Form and Energy as you Rate 26 at AT Zone.
60 min | AT/TR | 25 | 1040View Workout
Total 60 min
Work 20 min
Avg Rate 26 spm
12 x 30 Stroke Rowing Machine Workout
Mix your Rowing Training with this 12 x 30 Stroke Rowing Machine Workout. Learn good Rowing Technique while working at High Intensity.
45 min | TR | 24 | 810View Workout
Total 45 min
Work 15 min
Avg Rate 29 spm