2 x 10 Minute Anaerobic Threshold Rowing Workout

Improve your Rowing Anaerobic Threshold with this 2 x 10 minute Rowing Machine Erg Workout. Learn how to hold good Rowing Technique while developing your Aerobic capacity.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 20
1 x 10 min 10:00 22-24
1 x 5 min 5:00 -
1 x 10 min 10:00 22-24
Rowing cool down 10 min 10:00 20

Total Time: 45 min | Work Time: 20 min | Intensity: UT1/AT | Strokes: 500 | Avg Rate: 22 | Work Rate: 23

UT1 AT difficult intervals

Steps
  • Row for 15 minutes warming up following the warm up guide here.
  • Then take a short break and get ready for the workout.
  • Row for 10 minutes at 22 – 24 strokes per minute between UT1 and Anaerobic Threshold Intensity.
  • Rest for 5 minutes and repeat
  • Finish your rowing training session with easy rowing for 10 minutes.
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. Think about your rowing machine technique. rowing well is about holding good technique while working effectively.
  2. The rest is important - try to keep moving and pulling light.
  3. Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
  4. Have some water ready to drink for after the warm up during the rest phase and at end of the workout.


Workouts you might also like

10 Minute Norwegian Rowing Workout

This 10 Minute Rowing Machine Workout is used by National and International Rowers. Row in steps of 4-3-2-1 minutes with Rate and Power changes between 22 - 26 Strokes per Minute.

30 min | AT | 23 | 638

View Workout

  • Total 30 min

  • Work 10 min

  • Avg Rate 25 spm

  • AT

5 Minute Interval Rowing Workout

2 x 5 Minute Interval Rowing Workout. After a step-by-step warm-up, get started with 5 minutes Rowing at UT1 Intensity scale before the first Rest Interval.

22 min | UT1 | 22 | 530

View Workout

  • Total 22 min

  • Work 10 min

  • Avg Rate 22 spm

  • UT1

15 Min Power Rowing Workout

15 Min Power Rowing Workout at Anaerobic Threshold. Learn how to Row this workout with good Technique at High Aerobic Power. See if you can stick the pace.

35 min | UT1/AT | 22 | 730

View Workout

  • Total 35 min

  • Work 15 min

  • Avg Rate 24 spm

  • UT1/AT

10 Minute Easy Rowing Workout

This 10 Minute Easy Rowing Machine Workout is good for Beginners to learn the basics of the Rowing Machine. Follow the technique and Intensity guide to get the most from this workout.

25 min | UT2 | 21 | 520

View Workout

  • Total 25 min

  • Work 10 min

  • Avg Rate 22 spm

  • UT2

Get the Beginner Rowing Workouts Book

PRICE $9.95 LEARN MORE