2 x 10 Minute Rowing Machine Workout

Learn to Row with this 2 x 10 Minute Rowing Machine Workout. Use the warm-up and Rowing Pace Guide to set your intensity for 10 minutes for High Aerobic Training.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22
1 x 10 min 10:00 24
1 x 5 min 5:00 -
1 x 10 min 10:00 24
Rowing cool down 5 min 5:00 20

Total Time: 40 min | Work Time: 20 min | Intensity: UT1/AT | Strokes: 900 | Avg Rate: 23 | Work Rate: 24

UT1 AT difficult intervals

Steps
  • Row for 15 minutes warming up with rowing machine drills and the warm up schedule here.
  • Next take a short break and prepare for the workout.
  • Row for 10 minutes at 24 strokes per minute between UT1 and Anaerobic Threshold Intensity.
  • Rest for 5 minutes and aiming for the same rate and intensity.
  • Finally warm down for 5 minutes easy rowin.
Warm-up
  • 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.
Pro Tips Pro

  1. Always focus on good rowing machine technique - even when you are tired.
  2. This is a hard workout - don't use all your energy in the first phase.
  3. Always change rate and power together.
  4. 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.
  5. Set your feet height in the optimum position - check the rowing machine setup] guide.

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2 x 12 Minute Rowing Tempo Workout

Power-up with this 2 x 12 Minute Rowing Tempo Workout at Anaerobic Threshold Intensity. Get ready for 2k, 5k or 6k tests with this Aerobic Engine Booster.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 10:00 22
1 x 12 min 12:00 24
1 x 4 min rest 4:00 -
1 x 12 min 12:00 24
Rowing cool down 5 min 5:00 20

Total Time: 48 min | Work Time: 24 min | Intensity: AT | Strokes: 996 | Avg Rate: 23 | Work Rate: 24

AT difficult intervals

Steps Warm-up
  • 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.
Pro Tips Pro

  1. Focus on keeping your rowing machine technique consistent.
  2. Be sure to stick to the suggested intensity and stroke rate.
  3. Concentrate on changing rate and power together. Learn to get the feeling of higher rate and higher power (speed) working together.
  4. Make sure to warm up properly, but don't do too much work and save your effort for the workout.
  5. Set your feet height in the optimum position - check the rowing machine setup] guide.

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2 X10 Minute Rowing Workout With Power Changes

Get ready to Power-up with this 2 X10 Minute Rowing Workout With Power Changes. Start at rate 22 finish at rate 27-28 while increasing your power per stroke.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22
1 x 4 min 4:00 22
1 x 3 min 3:00 24
1 x 2 min 2:00 26
1 x 1 min 1:00 27
Rowing cool down 10 min 10:00 20

Total Time: 35 min | Work Time: 10 min | Intensity: AT/TR | Strokes: 769 | Avg Rate: 24 | Work Rate: 25

AT TR hard difficult

Steps
  • Warm up for 15 minutes following the schedule here.
  • Stop, take a short rest and prepare for the rowing session.
  • Row 4 minutes at 22 strokes per minute at [UT1](/rowing-intensity-scale intensity.
  • Move on to 3 minutes at 24 strokes per minute at Anaerobic Threshold Intensity.
  • Change up to 2 minutes at 26 strokes per minute slightly above Anaerobic Threshold Intensity.
  • Finally move to 1 minute at 27 strokes per minute TR intensity.
  • Finish off by warming down with some easy cool-down rowing.
Warm-up
  • 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.
Pro Tips Pro

  1. Move your hands away from the finish smoothly at the same pace they arrived.
  2. Focus on using your legs, body and arms in a good rhythm through the middle of the workout.
  3. Concentrate on changing rate and power together. Learn to get the feeling of higher rate and higher power (speed) working together.
  4. Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
  5. Use the full length of the slide.

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15 Minute Anaerobic Threshold Rowing Interval Workout

2 x 15 Minute Anaerobic Threshold Rowing Workout. Raise your AT Zone Rowing Fitness while rating 22-26 with good Rowing Technique and a Solid Rhythm.

Workout Snapshot

Detail Time (min) Rate
Rowing 15 minutes 15:00 22
1 x 15 minutes 15:00 22–26
1 x 3 minutes 3:00 -
1 x 15 minutes 15:00 22–26
5 minutes warm down 5:00 20

Total Time: 53 min | Work Time: 30 min | Intensity: UT1/AT | Strokes: 1070 | Avg Rate: 22 | Work Rate: 24

UT1 AT difficult intervals

Steps
  • Begin with easy rowing and build your wamp-up for 15 minutes using the warm up schedule.
  • Row 15 minutes at Anaerobic Threshold Intensity rating 22 – 26 strokes per minute.
  • Rest for 3 minutes.
  • Row again for 15 minutes at Anaerobic Threshold Intensity rating 22 – 26 strokes per minute.
  • Warm down afterwards with some easy rowing and stretching.
Warm-up
  • 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.
Pro Tips Pro

  1. Study some rowing machine technique and rowing drills to help with setting some basic positions while you are rowing.
  2. It's a short workout but if you do need to drink during the rest, take small sips after 60 seconds of the rest interval.
  3. Increase your power and speed when the rate changes up.
  4. Make sure to warm up properly, but don't do too much work and save your effort for the workout.
  5. Have some water ready to drink for after the warm up during the rest phase and at end of the workout.

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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.
Warm-up
  • 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.
Pro Tips Pro

  1. Sit up and pitch your body slightly forward on the recovery phase.
  2. 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.
  3. Increase your power and speed when the rate changes up.
  4. 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.
  5. Stay relaxed when you get tired.

Get the Beginner Rowing Workouts Book

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