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.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22
30 strokes hard/10 light 10:00-15:00 28–30
Rowing cool down 10 min 10:00 20

Total Time: 45 min | Work Time: 15 min | Intensity: TR | Strokes: 810 | Avg Rate: 24 | Work Rate: 29

TR hard

Steps
  • Warm up for 15 minutes following the warm up intensity schedule.
  • Take a short break and get ready for the workout.
  • Row for 30 strokes at 28 – 30 strokes per minute between Transportation Rowing Intensity to AN.
  • Pull 10 strokes light at 20 strokes per minute.
  • Repeat the 30/10 for a total of 12 times.
  • Finish off by warming down with some easy erg for 10 minutes.
Warm-up
  • TR Warm-up 15 min
  • 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 3 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 20 strokes
  • Row light for 15 strokes.
  • Row hard again for 20 strokes at your TR pace.
  • Row light and if you feel ready, stop and get ready for the workout
  • Otherwise you can do another 10 stokes at TR pace followed by a short rest.
Pro Tips Pro

  1. Always focus on good rowing machine technique - even when you are tired.
  2. Don't work too hard during the early part of workout - wait until the last 2-3 sets to push yourself if you feed good.
  3. Maintain your rhythm when the rate changes - avoid going too far off your target intensity.
  4. Don't work too hard - focus on enjoying the rhythm and flow of the rowing movement.
  5. Be sure to stick to the suggested intensity and stroke rate.


The Beginners Complete Guide to Rowing Book

Learn More
Workouts you might also like

3 x 8 Minute Anaerobic Threshold Rowing Intervals

Prevail with this 3 x 8 Minute Anaerobic Threshold Rowing Intervals. Learn good Rowing Technique while at Anaerobic Threshold Target Intensity Zone rate 24.

43 min | UT1/AT | 23 | 896

View Workout

  • Total 43 min

  • Work 24 min

  • Avg Rate 24 spm

  • UT1/AT

20 Minute Rowing Machine Aerobic Workout

Easy 20 Minute Rowing Machine Aerobic Workout for Beginners. Learn good Rowing Technique while building your Aerobic Base and Enjoying the Rhythm of the Rowing Machine.

35 min | UT1 | 22 | 760

View Workout

  • Total 35 min

  • Work 20 min

  • Avg Rate 23 spm

  • UT1

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 | 780

View Workout

  • Total 43 min

  • Work 10 min

  • Avg Rate 27 spm

  • TR

3 x 5 Minute TR Intensity Rowing Workout

3 x 5 Minute Oxygen Transportation Intensity Rowing Workout. Train your TR Rowing Intensity Zone to boost your ability to row near Race Pace rating 28 Strokes per Minute.

50 min | TR | 24 | 920

View Workout

  • Total 50 min

  • Work 15 min

  • Avg Rate 27 spm

  • TR