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.
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