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
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.
- 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.
- Study some rowing machine technique and rowing drills to help with setting some basic positions while you are rowing.
- 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.
- Increase your power and speed when the rate changes up.
- Make sure to warm up properly, but don't do too much work and save your effort for the workout.
- 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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