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
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.
- 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.
- Always focus on good rowing machine technique - even when you are tired.
- This is a hard workout - don't use all your energy in the first phase.
- Always change rate and power together.
- 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.
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
Steps- Spend the first 10-15 minutes warming up and doing some rowing machine drills.
- Next take a short break and get ready for the workout.
- Row for 12 minutes at around 24 strokes per minute at Anaerobic Threshold Intensity.
- Rest for 4 minutes.
- Row again for 12 minutes at Anaerobic Threshold Intensity rating 24.
- Cool down with some easy rowing.
- 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.
- Focus on keeping your rowing machine technique consistent.
- Be sure to stick to the suggested intensity and stroke rate.
- Concentrate on changing rate and power together. Learn to get the feeling of higher rate and higher power (speed) working together.
- Make sure to warm up properly, but don't do too much work and save your effort for the workout.
- Set your feet height in the optimum position - check the rowing machine setup] guide.
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
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.
- 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.
- Move your hands away from the finish smoothly at the same pace they arrived.
- Focus on using your legs, body and arms in a good rhythm through the middle of the workout.
- Concentrate on changing rate and power together. Learn to get the feeling of higher rate and higher power (speed) working together.
- Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
- Use the full length of the slide.
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
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.
- 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.
- Study some rowing machine technique and rowing drills to help with setting some basic positions while you are rowing.
- 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.
- Increase your power and speed when the rate changes up.
- Make sure to warm up properly, but don't do too much work and save your effort for the workout.
- Have some water ready to drink for after the warm up during the rest phase and at end of the workout.
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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