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
  • UT2 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.


Workouts you might also like

3 x 8 Minute Anaerobic Threshold Rowing Intervals

Prevail with this 3 x 8 Minute Anaerobic Threshold Rowing Intervals. Learn good Rowing Technique while at Anaerobic Threshold Target Intensity Zone rate 24.

43 min | UT1/AT | 23 | 896

View Workout

  • Total 43 min

  • Work 24 min

  • Avg Rate 24 spm

  • UT1/AT

5 x 2 Minute Power Rowing Interval Workout

Power-up with this 5 x 2 Minutes Power Rowing Interval Workout. Learn how to Pace your 500m Splits with good Rowing Form while working on Rate and Rhythm.

43 min | TR | 24 | 780

View Workout

  • Total 43 min

  • Work 10 min

  • Avg Rate 27 spm

  • TR

10 x 30 Stroke Rowing Interval Workout

Row this 10 x 30 Stroke Rowing Interval Workout at Anaerobic Threshold Intensity. Learn good Rowing Technique while Rowing Hard with good Rhythm and Intensity.

40 min | AT | 24 | 810

View Workout

  • Total 40 min

  • Work 15 min

  • Avg Rate 28 spm

  • AT

20 Minute Beginner Rowing Machine Workout

Get Rowing Fit with this 20 Minute Beginner Rowing Machine Workout. Learn good Technique while working on your Aerobic Endurance Base at UT1 Rowing Intensity.

30 min | UT1 | 22 | 650

View Workout

  • Total 30 min

  • Work 20 min

  • Avg Rate 22 spm

  • UT1

Get the Beginner Rowing Workouts Book

PRICE $9.95 LEARN MORE