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

UT1 AT difficult

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.
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. Concentrate on changing rate and power together. Learn to get the feeling of higher rate and higher power (speed) working together.
  2. Try to get a feel for what rowing at anaerobic threshold is like - manage your power output and your rhythm.


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