20 Minute Rowing Machine Endurance Workout
Get some endurance with this 20 Minute Rowing Machine Endurance Workout. Learn this 5+10+5 minutes of rowing endurance with rate and power changes to sharpen your rowing endurance.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 10 min | 10:00 | 20 |
| 1 x 5 min | 5:00 | 22 |
| 1 x 10 min | 10:00 | 24 |
| 1 x 5 min | 5:00 | 22 |
| Rowing cool down 5 min | 5:00 | 20 |
Total Time: 35 min | Work Time: 20 min | Intensity: UT1/AT | Strokes: 760 | Avg Rate: 23 | Work Rate: 23
Steps- Row for 10 minutes warming up doing some basic rowing machine drills and increasing your power to near workout level intensity.
- Take a short rest and get ready for the workout.
- Row for 5 minutes at around 22 strokes per minute at UT1 Intensity.
- Next increase your stroke rate to 24 and intensity to Anaerobic Threshold for 10 minutes.
- Then drop your rate and intensity back down for 5 minutes to UT1 Intensity.
- Finally warm down with some easy rowing.
- AT 12-15 minute 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 to UT2 pace hold the rate at 18-20
- After 5 minutes, go to UT1 pace.
- After 7 minutes, stop and sip some water.
- Start rowing again and row for 2 minutes at your UT1 pace.
- Next, row light for 1 minute.
- At 10 minutes, do 20 strokes at your AT pace.
- Row light for 15 strokes.
- Row hard again at AT/TR pace for 15 strokes
- Row light and if you feel ready, stop and get ready for the workout
- Otherwise, continue and do another 10 stokes at AT/TR pace followed by a short rest.
- Make sure to warm up, but don't do too much work - save your effort for the workout.
- Good technique and posture is important for a long 20 minute workout - study good rowing machine technique and try to practice rowing machine drills.
- Get into a good flowing rhythm, moving the handle smoothly at the catch and at the finish while using your legs, body and arms to power the rowing machine.
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