15 Minute Hard Aerobic Rowing Workout

This 15 Minute Hard Aerobic Rowing Workout will help improve your Aerobic Capacity. Challenge yourself to 15 minutes rowing at the edge of your aerobic rowing zone.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 12 min 12:00 22
1 x 5 min 5:00 22
1 x 10 min 10:00 26
1 x 5 min 5:00 22
Rowing cool down 10 min 10:00 20

Total Time: 42 min | Work Time: 15 min | Intensity: AT | Strokes: 940 | Avg Rate: 23 | Work Rate: 24

AT difficult

Steps
  • Row for 12 minutes warming up following the warm-up plan to AT level intensity.
  • Row for 5 minutes at 22 strokes per minute at UT1 Intensity.
  • Next increase your stroke rate to 24 and go to Anaerobic Threshold intensity for 10 minutes.
  • Then drop your rate back down for 5 minutes to UT1 intensity.
  • Finally cool 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. A full warm up is critical. You need to be ready to perform once you begin the workout and warming up your cardiovascular and muscular systems is a must.
  2. Think about your rowing machine technique, rowing well is about holding good technique while working effectively.
  3. Always change rate and power together.


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