30 Minute UT1 Rowing Workout

Power-up with this 30 Minute UT1 Rowing Workout. Target Rate and Intensity Zone is 22 - 24 Strokes Per Minute at UT1 Rowing Intensity.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 10 min 10:00 22
30 min 30:00 22–24
Rowing cool down 5 min 5:00 20

Total Time: 45 min | Work Time: 30 min | Intensity: UT1 | Strokes: 980 | Avg Rate: 22 | Work Rate: 23

UT1

Steps
  • Warm up for 10 minutes following the warm up intensity schedule here.
  • Row for 30 minutes at 22 – 24 strokes per minute at UT1 Rowing Intensity.
  • Cool down with some easy rowing for 5 minutes.
Warm-up
  • 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.
Pro Tips Pro

  1. Focus on using your legs during the leg drive phase.
  2. Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
  3. Make sure to take the time to warm up and cool down after each rowing workout - it will help your performance and recovery.


The Beginners Complete Guide to Rowing Book

Learn More
Workouts you might also like

7 x 2 Minute Rowing Interval Workout

Extreme High Intensity 7 x 2 Minute Rowing Interval Workout. Improve your 2k and 1k Race Pace Intensity with this workout. Focus on Power and Technique while developing your Power.

51 min | TR/AN | 27 | 922

View Workout

  • Total 51 min

  • Work 14 min

  • Avg Rate 29 spm

  • TR/AN

3 x 5 Minute TR Intensity Rowing Workout

3 x 5 Minute Oxygen Transportation Intensity Rowing Workout. Train your TR Rowing Intensity Zone to boost your ability to row near Race Pace rating 28 Strokes per Minute.

50 min | TR | 24 | 920

View Workout

  • Total 50 min

  • Work 15 min

  • Avg Rate 27 spm

  • TR

12 x 30 Stroke Rowing Machine Workout

Mix your Rowing Training with this 12 x 30 Stroke Rowing Machine Workout. Learn good Rowing Technique while working at High Intensity.

45 min | TR | 24 | 810

View Workout

  • Total 45 min

  • Work 15 min

  • Avg Rate 29 spm

  • TR

3 x 8 Minute Rowing Intervals

Boost your Aerobic Engine with 3 x 8 Minute Rowing Workout at UT1 to Anaerobic Threshold Intensity Zone. Great for Rowing Beginners to Learn Technique and Endurance on the Rowing Machine.

46 min | UT1/AT | 22 | 938

View Workout

  • Total 46 min

  • Work 24 min

  • Avg Rate 23 spm

  • UT1/AT