12 Minute Rowing Workout At Threshold

12 Minute Rowing Workout at Anaerobic Threshold. This rowing machine workout will help you learn how to row at a vigorous endurance pace while rating 24.

Workout Snapshot

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

Total Time: 27 min | Work Time: 12 min | Intensity: UT1/AT | Strokes: 588 | Avg Rate: 24 | Work Rate: 24

UT1 AT difficult

Steps
  • Spend around 10 minutes warming up doing some basic erg drills and at least 1-2 minutes of harder strokes at UT1/AT rowing pace.
  • Next take a short break and get ready for the workout.
  • Row for 12 minutes at around 24 strokes per minute focusing on good technique.
  • Keep the intensity near your anaerobic threshold pace and the stroke rate no more than 24.
  • Finally warm down with some easy rowing and light stretching afterwards.
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. Ensure you do a full 10 minute warm up with at least 40 hard strokes at UT1/AT pace.
  2. Don't work too hard during the early part of the 12 minutes - wait until the last 3-4 minutes to push yourself if you feed good.
  3. Always focus on good rowing machine technique - even when you are tired.


The Beginners Complete Guide to Rowing Book

Learn More
Workouts you might also like

5 Minute Easy Rowing Workout

This 5 Minute Easy Rowing Workout is perfect for Beginners. Getting started with the Rowing Machine is all about taking time to learn good Technique and building up the intensity slowly.

15 min | UT2 | 21 | 310

View Workout

  • Total 15 min

  • Work 5 min

  • Avg Rate 22 spm

  • UT2

3 x 5 Minute Rowing Machine Interval Workout

This 3 x 5 Minute Rowing Machine Interval Workout is a great way to improve your strength endurance and aerobic capacity. Drive your legs hard to get the most out of this workout.

50 min | AT | 24 | 890

View Workout

  • Total 50 min

  • Work 15 min

  • Avg Rate 26 spm

  • AT

5 Minute Rowing Machine Workout For Beginners

5 Minute Rowing Machine Workout For Beginners will give you confidence for more challenging rowing workouts. Learn how to change intensity, rate and rhythm.

20 min | UT1 | 22 | 416

View Workout

  • Total 20 min

  • Work 5 min

  • Avg Rate 23 spm

  • UT1

15 Min Rowing Power Session

This 15 Minute Rowing Machine Power Session with 10 stroke bursts of power will boost your aerobic capacity and endurance. The Base rate is 24 and the power 10s are at 28.

45 min | AT | 22 | 900

View Workout

  • Total 45 min

  • Work 15 min

  • Avg Rate 26 spm

  • AT