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 12 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 AT difficult

Steps
  • Row for 12 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
  • AT 12-15 minute 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 to UT2 pace hold the rate at 18-20
  • After 5 minutes, go to UT1 pace.
  • After 7 minutes, stop and sip some water.
  • Start rowing again and row for 2 minutes at your UT1 pace.
  • Next, row light for 1 minute.
  • At 10 minutes, do 20 strokes at your AT pace.
  • Row light for 15 strokes.
  • Row hard again at AT/TR pace for 15 strokes
  • Row light and if you feel ready, stop and get ready for the workout
  • Otherwise, continue and do another 10 stokes at AT/TR pace followed by a short rest.
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.


The Beginners Complete Guide to Rowing Book

Learn More
Workouts you might also like

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.

50 min | UT1/AT | 23 | 1220

View Workout

  • Total 50 min

  • Work 40 min

  • Avg Rate 24 spm

  • UT1/AT

15 Min Rowing Power Session

This 15 Minute Rowing Machine Power Session with 10 stroke bursts of power will boost your aerobic capacity and endurance. The Base rate is 24 and the power 10s are at 28.

45 min | AT | 22 | 900

View Workout

  • Total 45 min

  • Work 15 min

  • Avg Rate 26 spm

  • AT

3 x 5 Minutes Rowing Interval Workout

This is a challenging 3 x 5 Minutes Rowing Machine Interval Workout. Boost your Anaerobic Threshold with 5 minutes of power rowing at 26 strokes per minute and rest for 2 minutes.

44 min | AT | 24 | 920

View Workout

  • Total 44 min

  • Work 15 min

  • Avg Rate 25 spm

  • AT

24 Minute Interval Rowing Workout

This 24 Minute Interval Rowing Machine Workout at UT1 Intensity is split into 2x12 minutes. Set yourself a good rhythm at rate 24 and develop you aerobic power.

42 min | UT1 | 22 | 876

View Workout

  • Total 42 min

  • Work 24 min

  • Avg Rate 24 spm

  • UT1