2 x 15 Minute Rowing Workout At UT1
Develop your Aerobic Power with this 2 x 15 Minute Rowing Machine Workout. Learn how to perform with good rowing technique rate 24 while rowing long effective strokes.
Workout Snapshot
Detail | Time (min) | Rate |
---|---|---|
Rowing warm up 10 min | 10:00 | 22–24 |
1 x 15 min | 15:00 | 24 |
1 x 5 min rest | 5:00 | - |
1 x 15 min | 15:00 | 24 |
Rowing cool down 10 min | 10:00 | 20 |
Total Time: 55 min | Work Time: 30 min | Intensity: UT1 | Strokes: 1140 | Avg Rate: 23 | Work Rate: 24
Steps- Spend around 10 minutes warm up following the warm up schedule here.
- Take a short break and get ready for the workout.
- Row for 15 minutes at around 24 strokes per minute UT1 rowing intensity.
- Rest for 5 minutes.
- Row again for 15 minutes at around 24 strokes per minute UT1 rowing intensity.
- Stick to the rating and intensity guidelines.
- Finally warm down with 10 minutes easy rowing.
- UT1 10 min warm up.
- Start with some easy half slide strokes for 1 minute
- Go to full slide after 1 minute, rowing light at rate 18-20
- After 2 minutes, increase your power and hold the rate steady at 18-20
- After 3 minutes, increase power again to near UT2 pace at 20 stokes per minute
- After 7 minutes, stop and sip some water.
- Start rowing again and aim for 30 strokes at your UT1 pace.
- Coming up on 10 minutes, do 10 strokes at your AT pace.
- Stop and get ready for the workout.
- Good technique and posture is important in rowing workouts - study good rowing machine technique and practice rowing machine drills.
- Focus on using your legs, body and arms in a good rhythm through the middle of the workout.
- Keep the same good rowing rhythm when the rates change. Look for a ratio of 1:2 - 1 part drive phase and 2 parts recovery phase.
- Get into a good flowing rhythm, moving the handle smoothly at the catch and at the finish while using your legs body and arms to power the rowing machine.
- Set your feet height in the optimum position - check the rowing machine setup guide.
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