14 Minute Power Rowing Workout

This is a great 14 Minute Rowing Machine Workout that will help improve your power. See how you can develop your power with variable rate and intensity changes in this workout.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 10 min 10:00 20
1 x 2 min 2:00 24
1 x 5 min 5:00 26
1 x 2 min 2:00 24
1 x 5 min 5:00 22
Rowing cool down 10 min 10:00 20

Total Time: 34 min | Work Time: 14 min | Intensity: AT | Strokes: 736 | Avg Rate: 23 | Work Rate: 25

AT difficult

Steps
  • Row for 10 minutes to warm up following the warm-up plan.
  • Then take a short break and get ready for the workout.
  • Row 2 minutes at 24 strokes per minute near Anaerobic Threshold (AT) Intensity.
  • Then for 5 minutes go to AT power Intensity at 26 strokes per minute.
  • Drop your rate to 24 for 2 minutes and keep at AT intensity.
  • Finally drop the power down to UT1 Intensity and 22 strokes per minute for 5 minutes.
  • Finish by warming down with some easy rowing.
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. Don't over-do the power during the first 2 minutes
  2. When your rate drops, try to maintain your rhythm don't drop the power too much.
  3. Warm up properly and make sure you are ready to go because this is a hard workout.


The Beginners Complete Guide to Rowing Book

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