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Workouts - Steady State
workouts |
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Steady State Workouts
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Continuous rowing at a
consistent intensity and stroke rate for a set time or distance.
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Stroke rates are usually around
20-24 strokes per minute (spm).
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Speed is dependant on technique,
such as stroke length and power application of user.
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Intensities are kept within
60-70% of the users maximum heart rate.
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Duration depends on the users
fitness level and can be based on time or distance.
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Steady state rowing is
particularly good for endurance training and fat burning.
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Steady State Workout Examples (more examples
coming soon)
(For
Beginner Rowers)
30 Minutes Technique
(download workout
here)
20 Stroke Sets
(download workout
here)
(For Intermediate & Advanced Rowers)
18 Minute Castles
(download workout
here)
Distance Castles
(download workout
here)
Steady State Rowing with Upper Body
Exercises
(download workout
here)
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