UT2 Rowing Workouts (11 results)

UT2 Rowing Machine Workouts. Browse a list of UT2 Intensity Rowing Workouts Built by Intervals or Continuous Time. Learn Warm-up, Form and Pro Tips to Enhance your Workout.


5 Minute Easy Rowing Workout

This 5 Minute Easy Rowing Workout is perfect for Beginners. Getting started with the Rowing Machine is all about taking time to learn good Technique and building up the intensity slowly.

Workout Snapshot

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

Total Time: 15 min | Work Time: 5 min | Intensity: UT2 | Strokes: 310 | Avg Rate: 21 | Work Rate: 22

UT2

Steps
  • This is a good workout for rowing beginners.
  • Spend 5 minutes warming up doing some basic rowing drills.
  • Next, take a short break and get ready for the workout.
  • Row for 5 minutes at around 22 strokes per minute focusing on good rowing technique.
  • Keep the intensity at UT2 and the stroke rate no more than 22 strokes per minute.
  • Finally, warm down with some easy rowing and some light rowing stretches afterward.
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. Set your feet height to the optimum position
  2. Focus on using your legs during the leg drive phase
  3. Don't pull too hard with your arms
  4. Look at some rowing machine technique and drills to help with setting some basic positions while you are rowing.
  5. Be sure to stick to the suggested intensity and stroke rate.
  6. Also take the time to warm up and cool down after each rowing workout, ensuring to stretch properly afterward.

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10 Minute Beginner Rowing Workout

This Easy 10 Minute Beginner Rowing Workout is perfect for Beginners. Follow the Technique and Intensity steps to get the most from this Workout.

Workout Snapshot

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

Total Time: 20 min | Work Time: 10 min | Intensity: UT2 | Strokes: 420 | 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 10 minutes at around 22 strokes per minute focusing on good technique.
  • Keep the intensity around UT2 and the stroke rate no more than 22 strokes per minute.
  • Warm down with some easy rowing 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. Focus on keeping your technique consistent.
  2. Don't work too hard - this is an endurance workout for beginners.
  3. Never forget to enjoy the rhythm of the rowing movement and use it to build your motivation for more training in future.

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7 Minute Pyramid Rowing Workout

7 Minute Pyramid Rowing Workout with a 3-1-3 minute rate change between 20 and 22 strokes per minute. This is perfect for beginners to learn rate changes.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 5 min 5:00 20
1 x 3 min 3:00 22
1 x 1 min 1:00 20
1 x 3 min 3:00 22
Rowing cool down 5 min 5:00 20

Total Time: 17 min | Work Time: 7 min | Intensity: UT2 | Strokes: 352 | Avg Rate: 21 | Work Rate: 22

beginner easy 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 3 minutes at around 22 strokes per minute at UT2 intensity.
  • Then drop your stroke rate and intensity to 20 strokes per minute for 1 minute.
  • Finally raise your rate and intensity for 3 minutes back up to UT2 intensity.
  • Finish off by warming 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. Play around with your power as you change the rate. Look to see if you can increase your pace/speed when the rate goes up.
  2. Keep the same good rowing rhythm when the rates change. Look for a ratio of 1:2 - 1 part drive phase and 2 parts recovery phase.
  3. Always focus on developing and maintaining good rowing technique.

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5 Minute Rowing Pyramid Workout

This 5 Minute Pyramid Rowing Workout is great for beginners. If you are new to rowing and looking for an interesting workout check this out.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 5 min 5:00 20
1 x 2 min 2:00 22
1 x 1 min 1:00 24
1 x 2 min 2:00 22
Rowing cool down 5 min 5:00 20

Total Time: 15 min | Work Time: 5 min | Intensity: UT2/UT1 | Strokes: 312 | Avg Rate: 22 | Work Rate: 23

UT1 UT2

Steps
  • Row for 5 minutes warming up doing some basic rowing.
  • If you want, take a short break and get ready for the workout.
  • Row for 2 minutes at around 22 strokes per minute at UT2 pace.
  • Next increase your stroke rate to UT1 rowing pace for 1 minute.
  • Then drop your rate back down for 2 minutes maintaining UT2 intensity.
  • Cool 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 your rowing form and technique.
  2. Increase your power and speed when the rate changes to 24.
  3. Decrease your power and speed when the rate goes back down to 22.

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10 Minute Easy Rowing Workout

This 10 Minute Easy Rowing Machine Workout is good for Beginners to learn the basics of the Rowing Machine. Follow the technique and Intensity guide to get the most from this workout.

Workout Snapshot

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

Total Time: 25 min | Work Time: 10 min | Intensity: UT2 | Strokes: 520 | Avg Rate: 21 | Work Rate: 22

UT2

Steps
  • Spend around 10 minutes warming up.
  • Next take a short break and get ready for the workout.
  • Row for 10 minutes at 22 strokes per minute.
  • Keep the intensity around UT2 and the stroke rate no more than 22.
  • Finally 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. Study some rowing machine technique and rowing drills to help with setting some basic positions while you are rowing.
  2. This is a hard workout - don't use all your energy in the first phase.
  3. Maintain your rhythm when the rate changes - avoid going too far off your target intensity.
  4. Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
  5. Set your feet height in the optimum position - check the rowing machine setup] guide.

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15 Minute Easy Endurance Rowing Workout

A 15 Minute Rowing Machine Workout to learn how to develop Rowing Fitness. Row at your personal Endurance Intensity Pace while learning good Rowing Technique.

Workout Snapshot

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

Total Time: 25 min | Work Time: 15 min | Intensity: UT2 | Strokes: 530 | Avg Rate: 21 | Work Rate: 22

UT2

Steps
  • Spend the first 5 minutes warming up doing some basic rowing.
  • Next take a short break and get ready for the workout.
  • Row for 15 minutes at around 22 strokes per minute and UT2 rowing intensity.
  • Finish your rowing training session 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. Study some rowing machine technique and rowing drills to help with setting some basic positions while you are rowing.
  2. The rest is important - try to keep moving and pulling light.
  3. Concentrate on small changes in rate and power together. Learn to get the feeling of higher rate and higher power (speed) working together.
  4. Try to get a feel for what good rowing is like - manage your power output and your rhythm together.
  5. Have some water ready to drink after the warm up and at the end of the workout.

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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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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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30 Minute Long Endurance Rowing Workout

Test your Rowing Stamina with this 30 Minute Endurance Rowing Workout. Learn good Technique while developing your Aerobic Endurance at UT2 - UT1 Rowing Intensity.

Workout Snapshot

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

Total Time: 45 min | Work Time: 30 min | Intensity: UT2/UT1 | Strokes: 900 | Avg Rate: 22 | Work Rate: 22

UT1 UT2

Steps
  • Row easy for 10 minutes warming up and getting ready for the workout.
  • Row for 30 minutes at 20 - 22 strokes per minute between UT2 and UT1 Rowing Intensity.
  • Finally warm down with 5 minutes 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 your rowing machine form and technique.
  2. Play around with your power as you change the rate. Look to see if you can increase your pace/speed when the rate goes up.
  3. Don't work too hard - focus on enjoying the rhythm and flow of the rowing movement for the full 30 minutes.

Get the 77 Rowing Workouts Book

Price $9.95 Learn More