2 x 25 Minute Endurance Rowing Workout
Test yourself with this 2 x 25 Minute Endurance Rowing Workout at UT Zone Intensity. Build your endurance pace at rate 22 while working on Technique and rhythm.
Workout Snapshot
Detail | Time (min) | Rate |
---|---|---|
Rowing warm up 5 min | 5:00 | 20 |
1 x 25 min | 25:00 | 22 |
1 x 5 min rest | 5:00 | - |
1 x 25 min | 25:00 | 22 |
Rowing cool down 5 min | 5:00 | 20 |
Total Time: 65 min | Work Time: 50 min | Intensity: UT2 | Strokes: 1300 | Avg Rate: 21 | Work Rate: 22
Steps- Warm up for 5 minutes following the schedule here.
- Get ready for the workout.
- Row for 25 minutes at 22 strokes per minute UT2 Rowing Intensity.
- Rest for 5 minutes.
- Row again for 25 minutes at 22 strokes per minute UT2 Rowing Intensity.
- Warm down for 5 minutes light rowing and some stretching afterwards.
- 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.
- Sit up and pitch your body slightly forward on the recovery phase.
- The rest interval is important take sips of water to get ready for the next 25 minutes.
- Don't pull too hard with your arms learn to relax and use the momentum from your legs on the drive.
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