24 Minute Interval Rowing Workout

This 24 Minute Interval Rowing Machine Workout at UT1 Intensity is split into 2x12 minutes. Set yourself a good rhythm at rate 24 and develop you aerobic power.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 10 min 10:00 20
1 x 12 min 12:00 24
1 x 3 min 3:00 -
1 x 12 min 12:00 24
Warm down 5 min 5:00 20

Total Time: 42 min | Work Time: 24 min | Intensity: UT1 | Strokes: 876 | Avg Rate: 22 | Work Rate: 24

UT1 intervals

Steps
  • 10 minute warm up following the warm up guide here.
  • Row 12 minutes at 24 strokes per minute at UT1 intensity.
  • Take a 3 minute break.
  • Row again for 12 minutes at 24 strokes per minute at UT1 intensity.
  • Finally warm down with some easy rowing for 5 minutes.
Warm-up
  • UT1 10 min 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 and hold the rate steady at 18-20
  • After 3 minutes, increase power again to near UT2 pace at 20 stokes per minute
  • After 7 minutes, stop and sip some water.
  • Start rowing again and aim for 30 strokes at your UT1 pace.
  • Coming up on 10 minutes, do 10 strokes at your AT pace.
  • Stop and get ready for the workout.
Pro Tips Pro

  1. Focus on your rowing machine form and technique.
  2. Don't pull too hard with your arms at the finish of the stroke.
  3. Always change rate and power together.
  4. Never forget to enjoy the rhythm of the rowing movement and use it to build your motivation for more training in future.
  5. Use the full length of the slide.


The Beginners Complete Guide to Rowing Book

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