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
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.
- 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.
- Study some rowing machine technique and rowing drills to help with setting some basic positions while you are rowing.
- Keep moving slowly after the workout and take sips of water after 60 seconds of rest.
- Don't pull too hard with your arms when the power and rate change.
- Make sure to warm up properly, but don't do too much work and save your effort for the workout.
- Use the full length of the slide and drive your legs from the front end.
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