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.


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