8 Minute Rowing Machine Workout With Power Changes
This 8 Minute Rowing Machine Workout With Power Changes will help you gain more control over rowing power to rate ratio. Learn how to change rate and power together.
Workout Snapshot
Detail | Time (min) | Rate |
---|---|---|
Rowing warm up 10 min | 10:00 | 20 |
1 x 1 min | 1:00 | 24 |
1 x 2 min | 2:00 | 22 |
1 x 3 min | 3:00 | 24 |
1 x 2 min | 2:00 | 22 |
Rowing cool down 5 min | 5:00 | 20 |
Total Time: 23 min | Work Time: 8 min | Intensity: UT1/AT | Strokes: 484 | Avg Rate: 22 | Work Rate: 24
Steps- Row for 10 minutes warming up following the warm up plan here.
- Then take a short break and get ready for the workout.
- Row for 1 minute at around 24 strokes per minute at AT intensity.
- Next drop your stroke rate and intensity to 22 strokes per minute for 2 minutes.
- Go back up with your rate and intensity for 3 minutes at AT intensity.
- Drop back to rate 22 to UT1 intensity.
- Finish off by warming 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.
- 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 at anaerobic threshold is like - manage your power output and your rhythm.
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