30 Minute High Tempo Rowing Workout

This 30 Minute High Tempo Rowing Workout will help boost your Rowing Endurance and Aerobic Capacity Zones. Learn Rowing Machine Tempo Technique while working out with a strong tempo.

Workout Snapshot

Detail Time (min) Rate
Rowing 15 minutes 15:00 22
1 x 30 minutes 30:00 22–26
Rowing 10 minute warm down 10:00 20

Total Time: 50 min | Work Time: 50 min | Intensity: AT | Strokes: 1080 | Avg Rate: 22 | Work Rate: 24

AT difficult

Steps
  • Begin with rowing for 15 minutes following the warm up schedule.
  • Row 30 minutes at Anaerobic Threshold Intensity rating 22 – 26 strokes per minute.
  • Look at the Pro Tips below to learn how to develop Tempo.
  • Warm down for 10 minutes 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. Focus on using your legs during the leg drive phase and use them to make a good tempo through to the finish.
  2. Don't pull too hard with your arms - use the momentum to keep your arms moving smoothly away from the finish to keep the tempo going.
  3. Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
  4. Have some water ready to drink for after the warm and at the end of the workout.


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