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.

Workout Snapshot

Detail Time (min) Rate
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

UT2

Steps
  • 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.
Warm-up
  • 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.
Pro Tips Pro

  1. Keep your hands moving smoothly away at the finish for good rowing machine / erg technique.
  2. Don't pull too hard with your arms at the finish of the stroke.
  3. Always change rate and power together.
  4. Make sure to warm up properly, but don't do too much work and save your effort for the workout.
  5. Also take the time to warm up and cool down after each rowing workout, ensuring to stretch properly afterwards.


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