15 Min Power Rowing Workout

15 Min Power Rowing Workout at Anaerobic Threshold. Learn how to Row this workout with good Technique at High Aerobic Power. See if you can stick the pace.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 10:00 20
1 x 15 min 15:00 22–26
Rowing 10 min 10:00 20

Total Time: 35 min | Work Time: 15 min | Intensity: UT1/AT | Strokes: 730 | Avg Rate: 22 | Work Rate: 24

UT1 AT difficult

Steps
  • Begin this training session with 15 minutes rowing machine drills and warming up.
  • Take a short break and get ready for the workout.
  • Row for 15 minutes at 22 – 26 strokes per minute at level Anaerobic Threshold Intensity.
  • Finish off your training session by warming down 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. Focus on keeping your rowing machine technique consistent.
  2. Don't work too hard during the early part of workout - wait until the last 1-2 minutes to push yourself if you feed good.
  3. Decrease your power and speed if you feel like you can't finish the workout.
  4. Enjoy the rhythm of the rowing movement and use it to build your motivation for more training in future.
  5. Also take the time to warm up and cool down after each rowing workout, ensuring to stretch properly afterwards.


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