10 Minute Medium Intensity Rowing Machine Workout

Learn good Rowing with this 10 Minute Medium Intensity Rowing Machine Workout. Follow the Workout Guide to develop your Strength at 22-24 UT1 Intensity.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 10 min 10:00 20
1 x 4 min 4:00 22
1 x 2 min 2:00 20
1 x 4 min 4:00 22
Rowing cool down 5 min 5:00 20

Total Time: 20 min | Work Time: 10 min | Intensity: UT1 | Strokes: 516 | Avg Rate: 22 | Work Rate: 22

UT1

Steps
  • Spend 10 minutes warming up with some basic rowing.
  • Next take a short break and get ready for the workout.
  • Row for 4 minutes at 22 strokes per minute at UT1 rowing intensity.
  • Then drop your stroke rate and intensity to 20 strokes per minute for 2 minutes.
  • Next raise your rating and intensity for 4 minutes back up to UT1 rowing intensity.
  • Finish off your training session by warming down with some easy rowing.
Warm-up
  • UT2 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. Study some rowing machine technique and rowing drills to help with setting some basic positions while you are rowing.
  2. Keep moving slowly after the workout and take sips of water after 60 seconds of rest.
  3. Don't pull too hard with your arms when the power and rate change.
  4. Make sure to warm up properly, but don't do too much work and save your effort for the workout.
  5. Use the full length of the slide and drive your legs from the front end.


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