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.

Workout Snapshot

Detail	Time (min)	Rate
Rowing warm up 15 min	15:00	22–24
1 x 15 min	15:00	24–28
Rowing cool down 10 min	10:00	20

Total Time: 45 min | Work Time: 15 min | Intensity: AT | Strokes: 900 | Avg Rate: 22 | Work Rate: 26

AT difficult

Steps

• Spend around 15 minutes warming-up following the warm-up plan here.
• Take a short break and get ready for the workout.
• Row for 15 minutes at around 24 – 28 strokes per minute.
• For the most part – rate 24.
• At the start of each minute do a power 10 at 28 high intensity before going back down to 24.
• Finally cool down with 10 minutes 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. Use your legs to initially drive the handle towards the finish.
2. Be sure to stick to the Anaerobic Threshold intensity and stroke rate.
3. When your rate drops after each power 10, try to maintain your rhythm don't drop the power too much.
4. Never forget to enjoy the rhythm of the rowing movement.
5. Have some water ready to drink for after the warm and at end of the workout.