24 Minute Interval Rowing Workout
This 24 Minute Interval Rowing Machine Workout at UT1 Intensity is split into 2x12 minutes. Set yourself a good rhythm at rate 24 and develop you aerobic power.
Workout Snapshot
Detail | Time (min) | Rate |
---|---|---|
Rowing warm up 10 min | 10:00 | 20 |
1 x 12 min | 12:00 | 24 |
1 x 3 min | 3:00 | - |
1 x 12 min | 12:00 | 24 |
Warm down 5 min | 5:00 | 20 |
Total Time: 42 min | Work Time: 24 min | Intensity: UT1 | Strokes: 876 | Avg Rate: 22 | Work Rate: 24
Steps- 10 minute warm up following the warm up guide here.
- Row 12 minutes at 24 strokes per minute at UT1 intensity.
- Take a 3 minute break.
- Row again for 12 minutes at 24 strokes per minute at UT1 intensity.
- Finally warm down with some easy rowing for 5 minutes.
- 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.
- Focus on your rowing machine form and technique.
- Don't pull too hard with your arms at the finish of the stroke.
- Always change rate and power together.
- Never forget to enjoy the rhythm of the rowing movement and use it to build your motivation for more training in future.
- Use the full length of the slide.
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