30 Minute Long Endurance Rowing Workout

Test your Rowing Stamina with this 30 Minute Endurance Rowing Workout. Learn good Technique while developing your Aerobic Endurance at UT2 - UT1 Rowing Intensity.

Workout Snapshot

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

Total Time: 45 min | Work Time: 30 min | Intensity: UT2/UT1 | Strokes: 900 | Avg Rate: 22 | Work Rate: 22

UT1 UT2

Steps
  • Row easy for 10 minutes warming up and getting ready for the workout.
  • Row for 30 minutes at 20 - 22 strokes per minute between UT2 and UT1 Rowing Intensity.
  • Finally warm down with 5 minutes easy rowing.
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 your rowing machine form and technique.
  2. Play around with your power as you change the rate. Look to see if you can increase your pace/speed when the rate goes up.
  3. Don't work too hard - focus on enjoying the rhythm and flow of the rowing movement for the full 30 minutes.


The Beginners Complete Guide to Rowing Book

Learn More
Workouts you might also like

3 x 7 Minute VO2 Rowing Intervals

Improve your Rowing Oxygen Uptake with these 3 x 7 Minute VO2 Rowing Intervals. With 5 minutes rest you need to rate 26-28 Strokes per Minute to get in the Target Training Zone.

56 min | AT/TR | 24 | 1066

View Workout

  • Total 56 min

  • Work 21 min

  • Avg Rate 27 spm

  • AT/TR

30 Minute Long Endurance Rowing Workout

Test your Rowing Stamina with this 30 Minute Endurance Rowing Workout. Learn good Technique while developing your Aerobic Endurance at UT2 - UT1 Rowing Intensity.

45 min | UT2/UT1 | 22 | 900

View Workout

  • Total 45 min

  • Work 30 min

  • Avg Rate 22 spm

  • UT2/UT1

2 x 10 Minute Rowing Machine Workouts

Boost your Aerobic Engine with these 2 x 10 Minute Rowing Machine Workouts. Learn how to Pace at 24-26 Strokes per Minute with good Technique and Rhythm.

45 min | AT | 23 | 900

View Workout

  • Total 45 min

  • Work 20 min

  • Avg Rate 25 spm

  • AT

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