2 x 10 Minute Difficult Rowing Workout

This 2 x 10 Minute Difficult Rowing Workout is good for Fit Rowers looking for a challenge. Boost your Anaerobic Threshold Rating 26 Strokes per Minute at AT Pace.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22
1 x 10 min 10:00 24–26
1 x 5 min 5:00 -
1 x 10 min 10:00 24–26
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: 25

UT1 AT difficult intervals

Steps
  • Spend 15 minutes rowing warm up following the warm up plan here.
  • Next get ready for the workout.
  • Row for 10 minutes at 24 – 26 strokes per minute at Anaerobic Threshold Intensity.
  • Rest for 5 minutes and repeat.
  • Finish your rowing training with an easy cool down.
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. Think about your rowing machine technique. rowing well is about holding good technique while working effectively.
  2. Play around with your power as you change the rate. Look to see if you can increase your pace/speed when the rate goes up.
  3. Decrease your power and speed when the rate goes down.
  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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5 Minute Power Interval Rowing Workout

5 Minute Power Interval Rowing Machine Workout at Anaerobic Threshold Intensity. Develop High Aerobic Power with 2x5 minutes at 24 – 26 near your AT Zone.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22
1 x 5 min 5:00 24–26
1 x 5 min 5:00
1 x 5 min 5:00 24–26
Rowing cool down 10 min 10:00 20

Total Time: 35 min | Work Time: 10 min | Intensity: AT | Strokes: 760 | Avg Rate: 22 | Work Rate: 25

AT difficult

Steps
  • Spend for 15 minutes warming up at for an AT level workout following the plan here.
  • Then take a short break and get ready.
  • Row hard for 5 minutes at 24 – 26 strokes per minute near Anaerobic Threshold Intensity.
  • Take a 5 minute break and repeat.
  • Finish your rowing session with an easy cool down row for 10 minutes.
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. If you need to drink water during the rest, take small sips after 60 seconds of the rest interval.
  3. Don't pull too hard with your arms when the power and rate change.
  4. Try to get a feel for what good rowing is like - manage your power output and your rhythm together.
  5. It's always a good idea to have some water ready to drink for after the warm up during the rest phase and at the end of the workout.

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10 Minute Norwegian Rowing Workout

This 10 Minute Rowing Machine Workout is used by National and International Rowers. Row in steps of 4-3-2-1 minutes with Rate and Power changes between 22 - 26 Strokes per Minute.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 10 min 10:00 20
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 26
Rowing cool down 10 min 10:00 20

Total Time: 30 min | Work Time: 10 min | Intensity: AT | Strokes: 638 | Avg Rate: 23 | Work Rate: 25

AT difficult

Steps
  • Begin this training session with 15 minutes warming up following the warm-up schedule here.
  • Take a short break and get ready for the workout.
  • Row for 4 minutes at 22 strokes per minute at UT1.
  • Row for 3 minutes between UT1 and Anaerobic Threshold Intensity.
  • Move up to Anaerobic Threshold Intensity for 2 minutes
  • Finally raise your rate and intensity slightly above AT intensity at 26 strokes per minute.
  • Finish off your rowing training session by warming down for 10 minutes.
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. Move your hands away from the finish smoothly at the same pace.
  2. Don't pull too hard with your arms at the finish of the stroke.
  3. When your rate goes up, try to maintain your rhythm don't drop the power.
  4. Try to get a feel for what good rowing is like - manage your power output and your rhythm together.
  5. Use the full length of the slide and drive your legs each stroke.

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30 Minute Endurance Rowing Workout

Boost your Endurance with this 30 Minute Endurance Rowing Workout. Row between 24 and 26 Strokes per Minute maintaining UT1 and AT Zone Rowing Intensity.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 20
1 x 30 min 30:00 24–26
Cool down rowing 5 min 5:00 22

Total Time: 50 min | Work Time: 30 min | Intensity: UT1/AT | Strokes: 1030 | Avg Rate: 25 | Work Rate: 25

UT1 AT difficult

Steps
  • Begin your training session with 10-15 minutes warming up.
  • Take a short break and get ready for the workout.
  • Row for 30 minutes between 24 – 26 strokes per minute between UT1 to Anaerobic Threshold Intensity.
  • Warm down with some easy rowing for 5 minutes.
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. Move your hands away from the finish smoothly at the same pace.
  2. This is a hard workout - don't use all your energy in the first phase.
  3. Don't pull too hard with your arms when the power and rate change.
  4. Never forget to enjoy the rhythm of the rowing movement and use it to build your motivation for more training later.

Get the Beginner Rowing Workouts Book

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