2 x 8 Minute Power Rowing Workout
Ironclad 2 x 8 Minute Power Rowing Workout designed to boost you Anaerobic Threshold and Transportation Rowing Energy Systems. Prepare for a 2k, 6K or 5k Erg Test using this workout.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22 |
| 1 x 8 min | 8:00 | 26 |
| 1 x 4 min | 4:00 | - |
| 1 x 8 min | 8:00 | 26 |
| Rowing cool down 5 min | 5:00 | 20 |
Total Time: 40 min | Work Time: 16 min | Intensity: AT/TR | Strokes: 836 | Avg Rate: 24 | Work Rate: 26
AT TR hard difficult intervals
Steps- Warm up for 15 minutes following the schedule here.
- Take a short break and get ready for the workout.
- Row for 8 minutes at 26 strokes per minute between Anaerobic Threshold Intensity and TR.
- Focus on power and efficiency per stroke.
- Rest for 4 minutes.
- Row again for 8 minutes at 26 strokes per minute between Anaerobic Threshold Intensity and TR.
- Warm down with some light rowing and stretching afterwards.
- TR Warm-up 15 min
- 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 to UT2 pace hold the rate at 18-20
- After 5 minutes, go to UT1 pace.
- After 7 minutes, stop and sip some water.
- Start rowing again and row for 3 minutes at your UT1 pace.
- Next, row light for 1 minute.
- At 10 minutes, do 20 strokes at your AT pace.
- Row light for 15 strokes.
- Row hard again at AT/TR pace for 20 strokes
- Row light for 15 strokes.
- Row hard again for 20 strokes at your TR pace.
- Row light and if you feel ready, stop and get ready for the workout
- Otherwise you can do another 10 stokes at TR pace followed by a short rest.
- Sit up and pitch your body slightly forward on the recovery phase.
- Break down each piece as a separate challenge to be completed. Approach each one as a stand alone workout - don't think about the next or the last workout.
- Increase your power and speed when the rate changes up.
- 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.
- Stay relaxed when you get tired.
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