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.