2 x 20 Minute Rowing Endurance Intervals
This 2 x 20 Minute Rowing Endurance Interval workout will Improve your Aerobic Endurance Base. Build this into your Rowing Training Schedule at least once per week in the off-season.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 10 min | 10:00 | 20 |
| 1 x 20 min | 20:00 | 22–24 |
| 1 x 5 min | 5:00 | - |
| 1 x 20 min | 20:00 | 22–24 |
| Rowing cool down 5 min | 5:00 | 20 |
Total Time: 60 min | Work Time: 40 min | Intensity: UT1 | Strokes: 1080 | Avg Rate: 23 | Work Rate: 23
Steps- Warm up for 10 minutes following the warm up intensity schedule here.
- Row for 20 minutes at 22-24 strokes per minute between UT1 Rowing Intensity and UT2.
- Rest for 5 minutes and repeat.
- Finally cool down with 5 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.
- Sit up and pitch your body slightly forward on the recovery phase.
- The rest is important - try to keep moving and pulling light. Sip some water.
- Decrease your power and speed if you feel like you won't make it to the end.
- Enjoy the rhythm of the rowing movement and use it to build your motivation to row hard.
- Set your feet height in the optimum position - check the rowing machine setup] guide.
30 Minute UT1 Rowing Workout
Power-up with this 30 Minute UT1 Rowing Workout. Target Rate and Intensity Zone is 22 - 24 Strokes Per Minute at UT1 Rowing Intensity.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 10 min | 10:00 | 22 |
| 30 min | 30:00 | 22–24 |
| Rowing cool down 5 min | 5:00 | 20 |
Total Time: 45 min | Work Time: 30 min | Intensity: UT1 | Strokes: 980 | Avg Rate: 22 | Work Rate: 23
Steps- Warm up for 10 minutes following the warm up intensity schedule here.
- Row for 30 minutes at 22 – 24 strokes per minute at UT1 Rowing Intensity.
- Cool 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 using your legs during the leg drive phase.
- Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
- Make sure to take the time to warm up and cool down after each rowing workout - it will help your performance and recovery.
3 x 8 Minute Anaerobic Threshold Rowing Intervals
Prevail with this 3 x 8 Minute Anaerobic Threshold Rowing Intervals. Learn good Rowing Technique while at Anaerobic Threshold Target Intensity Zone rate 24.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 10 min | 10:00 | 22 |
| 1 x 8 min | 8:00 | 24 |
| 1 x 5 min rest | 5:00 | - |
| 1 x 8 min | 8:00 | 24 |
| 1 x 5 min rest | 5:00 | - |
| 1 x 8 min | 8:00 | 24 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 43 min | Work Time: 24 min | Intensity: UT1/AT | Strokes: 896 | Avg Rate: 23 | Work Rate: 24
Steps- Warm up for 10-15 minutes following the warm up intensity schedule here.
- Row 8 minutes at 24 strokes per minute at Anaerobic Threshold Intensity.
- Rest for 5 minutes and repeat (3 times total).
- Finish off your rowing session by warming down with some easy rowing for 10 minutes.
- AT 12-15 minute 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 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 2 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 15 strokes
- Row light and if you feel ready, stop and get ready for the workout
- Otherwise, continue and do another 10 stokes at AT/TR pace followed by a short rest.
- Move your hands away from the finish smoothly at the same pace they arrived.
- This is a hard workout - don't use all your energy in the first 8 minutes.
- Always change rate and power together.
- Make sure to warm up properly, but don't do too much work and save your effort for the workout.
- Be sure to stick to the suggested intensity and stroke rate.
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