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

UT1 AT difficult

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.
Warm-up
  • 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.
Pro Tips Pro

  1. Make sure to warm up, but don't do too much work - save your effort for the workout.
  2. Good technique and posture is important for a long 20 minute workout - study good rowing machine technique and try to practice rowing machine drills.
  3. 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.


The Beginners Complete Guide to Rowing Book

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