2 x 20 Minute Rowing Endurance Intervals

This 2 x 20 Minute Rowing Endurance Interval workout will Improve your Aerobic Endurance Base. Build this into your Rowing Training Schedule at least once per week in the off-season.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 10 min 10:00 20
1 x 20 min 20:00 22–24
1 x 5 min 5:00 -
1 x 20 min 20:00 22–24
Rowing cool down 5 min 5:00 20

Total Time: 60 min | Work Time: 40 min | Intensity: UT1 | Strokes: 1080 | Avg Rate: 23 | Work Rate: 23

UT1 intervals

Steps
  • Warm up for 10 minutes following the warm up intensity schedule here.
  • Row for 20 minutes at 22-24 strokes per minute between UT1 Rowing Intensity and UT2.
  • Rest for 5 minutes and repeat.
  • Finally cool 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. Sit up and pitch your body slightly forward on the recovery phase.
  2. The rest is important - try to keep moving and pulling light. Sip some water.
  3. Decrease your power and speed if you feel like you won't make it to the end.
  4. Enjoy the rhythm of the rowing movement and use it to build your motivation to row hard.
  5. Set your feet height in the optimum position - check the rowing machine setup] guide.


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