🚣 Rowing · 6 weeks · 3×/week · beginner
30-Minute Row Benchmark
Row 30 minutes continuously with an even split.
Six weeks of steady rows plus interval pieces that build the pace tolerance to hold one split for half an hour.
What you need
- • Rowing erg access
- • 3 sessions per week
- • 25–40 minutes
Week by week
Week 1
Sequence and stroke rateWeek 2
Add intervalsWeek 3
Pyramid workWeek 4
Longer steadyWeek 5
PeakWeek 6
BenchmarkFinal row: 30 minutes, even split, no stopping.