Steady State Workouts

• Continuous rowing at a consistent intensity and stroke rate for a set time or distance.
• Stroke rates are usually around 20-24 strokes per minute (spm).
• Speed is dependant on technique, such as stroke length and power application of user.
• Intensities are kept within 60-70% of the users maximum heart rate.
• Duration depends on the users fitness level and can be based on time or distance.
• Steady state rowing is particularly good for endurance training and fat burning.