40 Minute Endurance Rowing Workout

A 40 Minute Endurance Rowing Workout with 15 Strokes of Power every 5 minutes. Build your Rowing Endurance base with this Variable UT1 Intensity Zone session.

Workout Snapshot

Detail	Time (min)	Rate
Rowing warm up 5 - 10 min	5:00	20
1 x 40 min	40:00	22–28
Rowing cool down 5 min	5:00	20

Total Time: 50 min | Work Time: 40 min | Intensity: UT1/AT | Strokes: 1220 | Avg Rate: 23 | Work Rate: 24

UT1 difficult

Steps

• Row for 5 minutes to warm up.
• Then take a short break and get ready for the workout.
• Row 40 minutes at around 22 strokes per minute UT1 rowing intensity.
• At the start of each 5 minutes do a power 15 at 28 strokes per minute and Anaerobic Threshold Intensity.
• Finish by warming down with some 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. Be sure to stick to the suggested intensity and stroke rate.
3. Keep the same good rowing rhythm when the rates change. Look for a ratio of 1:2 - 1 part drive phase and 2 parts recovery phase.
4. Make sure to warm up properly, but don't do too much work and save your effort for the workout.
5. Set your feet height in the optimum position - check the rowing machine setup guide.