30 Minute Rowing Endurance Workout
Level-up with this 30 Minute Rowing Endurance Workout. Improve your UT2 Zone Endurance at rate 22 while focusing on good Rowing Technique.
|Rowing warm up 5 min||5:00||20|
|1 x 30 min||30:00||22|
|Rowing cool down 5 min||5:00||20|
Total Time: 40 min | Work Time: 30 min | Intensity: UT2 | Strokes: 860 | Avg Rate: 21 | Work Rate: 22
- Spend around 5 minutes warming up doing some basic rowing machine drills.
- Next take a short break and get ready for the workout.
- Row for 30 minutes at 22 strokes per minute focusing on good technique.
- Keep the intensity around UT2 Intensity and the stroke rate no more than 22.
- Finally warm down for 5 minutes easy rowing.
- UT2 5 minute warp 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 strokes per minute
- If you feel ready after 5 minutes, stop and get ready for the workout, otherwise continue rowing near UT2 pace for 1-2 minutes.
- Keep your hands moving smoothly away at the finish for good rowing machine / erg technique.
- Don't pull too hard with your arms at the finish of the stroke.
- Always change rate and power together.
- Make sure to warm up properly, but don't do too much work and save your effort for the workout.
- Also take the time to warm up and cool down after each rowing workout, ensuring to stretch properly afterwards.
Workouts you might also like
2 x 25 Minute Endurance Rowing Workout
Test yourself with this 2 x 25 Minute Endurance Rowing Workout at UT Zone Intensity. Build your endurance pace at rate 22 while working on Technique and rhythm.
65 min | UT2 | 21 | 1300View Workout
Total 65 min
Work 50 min
Avg Rate 22 spm
2 x 10 Minute Rowing Machine Workout
Learn to Row with this 2 x 10 Minute Rowing Machine Workout. Use the warm-up and Rowing Pace Guide to set your intensity for 10 minutes for High Aerobic Training.
40 min | UT1/AT | 23 | 900View Workout
Total 40 min
Work 20 min
Avg Rate 24 spm
5 x 3 Minute Powerful Rowing Workouts
Give your Training a Lift with 5 x 3 Minute Powerful Rowing Workouts. Row for 3 minutes just below 2k Race Intensity in your power zone. Target Rate is 26-30 strokes per minute.
52 min | UT1/TR | 25 | 920View Workout
Total 52 min
Work 15 min
Avg Rate 28 spm
2k Rowing Machine Training With 7 Minute Intervals
Target your 2k Rowing Machine Time with this 2 x 7 Minute Rowing Machine Interval Workout. Row with solid Technique while working near you 2k Race Zone.
46 min | TR | 26 | 570View Workout
Total 46 min
Work 14 min
Avg Rate 28 spm