15 Minute Anaerobic Threshold Rowing Interval Workout

2 x 15 Minute Anaerobic Threshold Rowing Workout. Raise your AT Zone Rowing Fitness while rating 22-26 with good Rowing Technique and a Solid Rhythm.

Workout Snapshot

Detail Time (min) Rate
Rowing 15 minutes 15:00 22
1 x 15 minutes 15:00 22–26
1 x 3 minutes 3:00 -
1 x 15 minutes 15:00 22–26
5 minutes warm down 5:00 20

Total Time: 53 min | Work Time: 30 min | Intensity: UT1/AT | Strokes: 1070 | Avg Rate: 22 | Work Rate: 24

UT1 AT difficult intervals

Steps
  • Begin with easy rowing and build your wamp-up for 15 minutes using the warm up schedule.
  • Row 15 minutes at Anaerobic Threshold Intensity rating 22 – 26 strokes per minute.
  • Rest for 3 minutes.
  • Row again for 15 minutes at Anaerobic Threshold Intensity rating 22 – 26 strokes per minute.
  • Warm down afterwards with some easy rowing and stretching.
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. Study some rowing machine technique and rowing drills to help with setting some basic positions while you are rowing.
  2. It's a short workout but if you do need to drink during the rest, take small sips after 60 seconds of the rest interval.
  3. Increase your power and speed when the rate changes up.
  4. Make sure to warm up properly, but don't do too much work and save your effort for the workout.
  5. Have some water ready to drink for after the warm up during the rest phase and at end of the workout.


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