Endurance workout - Enduro Row-30

"Enduro Row-30":

Warm-up:

• 5 minutes of light rowing at an easy pace (SPM 18-20)

Workout:

• 8 min steady moderate pace (60-70% of max) SPM 22-24
• 2 min easy pace recovery (50-60% of max) SPM 18-20
• 8 min steady moderate pace with intervals:
  • Alternate 2 min moderate (65%) and 1 min hard (75%)
• 2 min easy pace recovery (50-60% of max) SPM 18-20
• 5 min moderate pace (65%) with consistent strokes (SPM 22-24)

Cool down:

• 5 minutes of light rowing at an easy pace (SPM 18-20)

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Tips for Endurance Rowing:

• Pace Yourself: Start conservatively to sustain energy for the entire workout.
• Hydrate: Keep water nearby for longer sessions.
• Mind Your Form: Avoid slouching; maintain a strong posture.
• Mental Focus: Break the workout into sections for better focus and motivation.