Endurance workout - Rowing Power Hour

This workout for intermediate and advanced athletes.

"Rowing Power Hour":

Warm-up:

• 5 minutes of light rowing, increasing effort gradually (SPM 18-20 to 22)

Workout:

• 15 min steady state:
  • Maintain moderate pace (60-70% of max) SPM 22-24
  • 5 min easy pace recovery (50-60% of max) SPM 18-20
• 10 min interval block:
  • Alternate 2 min moderate (65%) and 1 min hard (75-80%)
• 5 min steady hard pace (70-75% of max) SPM 24-26
• 5 min moderate pace (60-65% of max) SPM 22-24

Cool down:

• 5 minutes of light rowing (SPM 18-20), focusing on smooth strokes

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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.