10 x 30 Stroke Rowing Interval Workout

Row this 10 x 30 Stroke Rowing Interval Workout at Anaerobic Threshold Intensity. Learn good Rowing Technique while Rowing Hard with good Rhythm and Intensity.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22
30 strokes hard/10 light 10:00-15:00 28
Rowing cool down 10 min 10:00 20

Total Time: 40 min | Work Time: 15 min | Intensity: AT | Strokes: 810 | Avg Rate: 24 | Work Rate: 28

AT difficult

Steps
  • Warm up for 15 minutes at following the warm up schedule.
  • Take a short rest and get ready for the workout.
  • Row for 30 strokes at 26 – 28 strokes per minute.
  • Immediately afterwards, Row 10 strokes light at 20 strokes per minute.
  • Repeat the 30/10 for a total of 10 times.
  • Finish off by warming down with some easy rowing for 10 minutes.
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. Think about your rowing machine technique. rowing well is about holding good technique while working effectively.
  2. Play around with your power as you change the rate. Look to see if you can increase your pace/speed when the rate goes up.
  3. Always change rate and power together.
  4. Never forget to enjoy the rhythm of the rowing movement.


The Beginners Complete Guide to Rowing Book

Learn More
Workouts you might also like

2 x 20 Minute Rowing Endurance Intervals

This 2 x 20 Minute Rowing Endurance Interval workout will Improve your Aerobic Endurance Base. Build this into your Rowing Training Schedule at least once per week in the off-season.

60 min | UT1 | 23 | 1080

View Workout

  • Total 60 min

  • Work 40 min

  • Avg Rate 23 spm

  • UT1

3 x 8 Minute Anaerobic Threshold Rowing Intervals

Prevail with this 3 x 8 Minute Anaerobic Threshold Rowing Intervals. Learn good Rowing Technique while at Anaerobic Threshold Target Intensity Zone rate 24.

43 min | UT1/AT | 23 | 896

View Workout

  • Total 43 min

  • Work 24 min

  • Avg Rate 24 spm

  • UT1/AT

30 Minute UT1 Rowing Workout

Power-up with this 30 Minute UT1 Rowing Workout. Target Rate and Intensity Zone is 22 - 24 Strokes Per Minute at UT1 Rowing Intensity.

45 min | UT1 | 22 | 980

View Workout

  • Total 45 min

  • Work 30 min

  • Avg Rate 23 spm

  • UT1

5 x 2 Minute Power Rowing Interval Workout

Power-up with this 5 x 2 Minutes Power Rowing Interval Workout. Learn how to Pace your 500m Splits with good Rowing Form while working on Rate and Rhythm.

43 min | TR | 24 | 780

View Workout

  • Total 43 min

  • Work 10 min

  • Avg Rate 27 spm

  • TR