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
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.
- 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.
- Think about your rowing machine technique. rowing well is about holding good technique while working effectively.
- The rest is important - try to keep moving and pulling light.
- Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
- 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
2 x 7 Minutes Hard Interval Rowing Workout
Boost your Rowing Power with this 2 x 7 Minutes Hard Interval Rowing Workout. Challenge your Training Routine and prepare for a 2K Erg Test with this great workout.
39 min | UT1/TR | 25 | 536
View Workout-
Total 39 min -
Work 14 min -
Avg Rate 25 spm -
UT1/TR
3 x 3 Minute Rowing Intervals
Raise your VO2 Max with these 3 x 3 Minute Rowing Intervals. Learn Interval Training for a 2k, 6k or 1k Rowing Machine Test. Train Power and Technique together.
35 min | TR | 36 | 774
View Workout-
Total 35 min -
Work 9 min -
Avg Rate 27 spm -
TR
30 Minute Endurance Rowing Workout
Boost your Endurance with this 30 Minute Endurance Rowing Workout. Row between 24 and 26 Strokes per Minute maintaining UT1 and AT Zone Rowing Intensity.
50 min | UT1/AT | 25 | 1030
View Workout-
Total 50 min -
Work 30 min -
Avg Rate 25 spm -
UT1/AT
2k Race Rowing Training Workout
Raise your Anaerobic Threshold for a 2k Race with this Rowing Workout. Explode your Aerobic Power to Back yourself for that upcoming 2k Erg.
40 min | AT/TR | 26 | 890
View Workout-
Total 40 min -
Work 15 min -
Avg Rate 26 spm -
AT/TR