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.


Workouts you might also like

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.

42 min | AT | 23 | 940

View Workout

  • Total 42 min

  • Work 15 min

  • Avg Rate 24 spm

  • AT

3 x 5 Minutes Rowing Interval Workout

This is a challenging 3 x 5 Minutes Rowing Machine Interval Workout. Boost your Anaerobic Threshold with 5 minutes of power rowing at 26 strokes per minute and rest for 2 minutes.

44 min | AT | 24 | 920

View Workout

  • Total 44 min

  • Work 15 min

  • Avg Rate 25 spm

  • AT

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.

45 min | AT | 22 | 900

View Workout

  • Total 45 min

  • Work 15 min

  • Avg Rate 26 spm

  • AT

5 Minute Easy Rowing Workout

This 5 Minute Easy Rowing Workout is perfect for Beginners. Getting started with the Rowing Machine is all about taking time to learn good Technique and building up the intensity slowly.

15 min | UT2 | 21 | 310

View Workout

  • Total 15 min

  • Work 5 min

  • Avg Rate 22 spm

  • UT2

Get the 77 Rowing Workouts Book

Price $9.95 Learn More