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
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.
- UT1 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.
- Sit up and pitch your body slightly forward on the recovery phase.
- The rest is important - try to keep moving and pulling light. Sip some water.
- Decrease your power and speed if you feel like you won't make it to the end.
- Enjoy the rhythm of the rowing movement and use it to build your motivation to row hard.
- Set your feet height in the optimum position - check the rowing machine setup] guide.
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