12 x 30 Stroke Rowing Machine Workout

Mix your Rowing Training with this 12 x 30 Stroke Rowing Machine Workout. Learn good Rowing Technique while working at High Intensity.

Workout Snapshot

Detail	Time (min)	Rate
Rowing warm up 15 min	15:00	22
30 strokes hard/10 light	10:00-15:00	28–30
Rowing cool down 10 min	10:00	20

Total Time: 45 min | Work Time: 15 min | Intensity: TR | Strokes: 810 | Avg Rate: 24 | Work Rate: 29

TR hard

Steps

• Warm up for 15 minutes following the warm up intensity schedule.
• Take a short break and get ready for the workout.
• Row for 30 strokes at 28 – 30 strokes per minute between Transportation Rowing Intensity to AN.
• Pull 10 strokes light at 20 strokes per minute.
• Repeat the 30/10 for a total of 12 times.
• Finish off by warming down with some easy erg for 10 minutes.

Warm-up

• TR Warm-up 15 min
• 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 3 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 20 strokes
• Row light for 15 strokes.
• Row hard again for 20 strokes at your TR pace.
• Row light and if you feel ready, stop and get ready for the workout
• Otherwise you can do another 10 stokes at TR pace followed by a short rest.

Pro Tips Pro

1. Always focus on good rowing machine technique - even when you are tired.
2. Don't work too hard during the early part of workout - wait until the last 2-3 sets to push yourself if you feed good.
3. Maintain your rhythm when the rate changes - avoid going too far off your target intensity.
4. Don't work too hard - focus on enjoying the rhythm and flow of the rowing movement.
5. Be sure to stick to the suggested intensity and stroke rate.