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

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