50 Minute Rowing Endurance Workout

Learn Endurance with this 50 Minute Rowing Workout. Test your Physical and Mental Endurance skills with this challenging UT2 Rowing Zone Workout. Rate 22 for the entire workout.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 5 min 5:00 20
1 x 50 min 50:00 22
Rowing cool down 5 min 5:00 20

Total Time: 60 min | Work Time: 50 min | Intensity: UT2 | Strokes: 1300 | Avg Rate: 21 | Work Rate: 22

UT2

Steps
  • Spend the first 5 minutes warming up doing some basic rowing drills.
  • Next take a short break and get ready for the workout.
  • Row for 50 minutes at around 22 strokes per minute focusing on Utilization Level 2 intensity.
  • Warm down with some 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. This is a test of mental endurance as well as physical endurance - be ready for the challenge of maintaining concentration.
  3. Make sure to warm up properly, but don't do too much work and save your effort for the workout.
  4. Have some water ready to drink for after the warm up and at end of the workout. Hydration is very important before, during and after this rowing workout.


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