30 Minute Endurance Rowing Workout

Boost your Endurance with this 30 Minute Endurance Rowing Workout. Row between 24 and 26 Strokes per Minute maintaining UT1 and AT Zone Rowing Intensity.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 20
1 x 30 min 30:00 24–26
Cool down rowing 5 min 5:00 22

Total Time: 50 min | Work Time: 30 min | Intensity: UT1/AT | Strokes: 1030 | Avg Rate: 25 | Work Rate: 25

UT1 AT difficult

Steps
  • Begin your training session with 10-15 minutes warming up.
  • Take a short break and get ready for the workout.
  • Row for 30 minutes between 24 – 26 strokes per minute between UT1 to Anaerobic Threshold Intensity.
  • Warm down with some easy rowing for 5 minutes.
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. Move your hands away from the finish smoothly at the same pace.
  2. This is a hard workout - don't use all your energy in the first phase.
  3. Don't pull too hard with your arms when the power and rate change.
  4. Never forget to enjoy the rhythm of the rowing movement and use it to build your motivation for more training later.


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