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.


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