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
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.
- 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.
- Study some rowing machine technique and rowing drills to help with setting some basic positions while you are rowing.
- The rest is important - try to keep moving and pulling light.
- Concentrate on small changes in rate and power together. Learn to get the feeling of higher rate and higher power (speed) working together.
- Try to get a feel for what good rowing is like - manage your power output and your rhythm together.
- Have some water ready to drink after the warm up and at the end of the workout.
Workouts you might also like
2 x 10 Minute Anaerobic Threshold Rowing Workout
Improve your Rowing Anaerobic Threshold with this 2 x 10 minute Rowing Machine Erg Workout. Learn how to hold good Rowing Technique while developing your Aerobic capacity.
45 min | UT1/AT | 22 | 500
View Workout-
Total 45 min -
Work 20 min -
Avg Rate 23 spm -
UT1/AT
30 Minute Endurance Rowing Workout
Boost your Endurance with this 30 Minute Endurance Rowing Workout. Row between 24 and 26 Strokes per Minute maintaining UT1 and AT Zone Rowing Intensity.
50 min | UT1/AT | 25 | 1030
View Workout-
Total 50 min -
Work 30 min -
Avg Rate 25 spm -
UT1/AT
2 x 7 Minutes Hard Interval Rowing Workout
Boost your Rowing Power with this 2 x 7 Minutes Hard Interval Rowing Workout. Challenge your Training Routine and prepare for a 2K Erg Test with this great workout.
39 min | UT1/TR | 25 | 536
View Workout-
Total 39 min -
Work 14 min -
Avg Rate 25 spm -
UT1/TR
15 Min Power Rowing Workout
15 Min Power Rowing Workout at Anaerobic Threshold. Learn how to Row this workout with good Technique at High Aerobic Power. See if you can stick the pace.
35 min | UT1/AT | 22 | 730
View Workout-
Total 35 min -
Work 15 min -
Avg Rate 24 spm -
UT1/AT