30 minutes of rowing in zone 2 at 20-24 strokes per minute with a technique focus.
What does the session look like?
30 min
Total time
21
Training load
030 min
Time in each zone
Z1 · 10 min (33%) Z2 · 20 min (67%)
Step by step
Rowing
Warm up
- 5 min at Z1, 18–20 strokes/min (Arms only, then arms and body, then full stroke)
Steady
- 10 min at Z2, 20–22 strokes/min (Sequence: legs, body, arms. Then arms, body, legs)
- 10 min at Z2, 22–24 strokes/min (Same feel, slightly quicker rhythm. Drive is fast, return is slow)
Cool down
- 5 min at Z1, 18 strokes/min (Easy rowing, long strokes)
Who is it for?
All levels, ideal to learn the rower.
Who is it not for?
People with acute low back pain.
