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.