60 Minute Rowing Endurance Workout

Develop Focus and Endurance with this 60 Minute Rowing Endurance Workout. Learn the importance of Rhythm, Discipline and Personal Courage with this long rowing workout.

Workout Snapshot

Detail Time (min) Rate
Rowing 60 minutes 60:00 20–22

Total Time: 60 min | Work Time: 60 min | Intensity: UT2 | Strokes: 1200 | Avg Rate: 21 | Work Rate: 21

UT2

Steps
  • Begin with easy rowing for 5 – 10 minutes
  • Build your intensity as you warm up
  • Aim for UT2 Rowing Intensity
  • Keep a constant rhythm for the entire 60 minutes.
  • Warm down afterwards with some easy rowing and stretching.
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. Sit up and pitch your body slightly forward on the recovery phase.
  2. Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
  3. Set your feet height in the optimum position - check the rowing machine setup] guide.
  4. Only attempt this if you are mentally up for the challenge of a long rowing session.


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