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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