2 x 10 Minute Difficult Rowing Workout

This 2 x 10 Minute Difficult Rowing Workout is good for Fit Rowers looking for a challenge. Boost your Anaerobic Threshold Rating 26 Strokes per Minute at AT Pace.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22
1 x 10 min 10:00 24–26
1 x 5 min 5:00 -
1 x 10 min 10:00 24–26
Rowing cool down 5 min 5:00 20

Total Time: 40 min | Work Time: 20 min | Intensity: UT1/AT | Strokes: 900 | Avg Rate: 23 | Work Rate: 25

UT1 AT difficult intervals

Steps
  • Spend 15 minutes rowing warm up following the warm up plan here.
  • Next get ready for the workout.
  • Row for 10 minutes at 24 – 26 strokes per minute at Anaerobic Threshold Intensity.
  • Rest for 5 minutes and repeat.
  • Finish your rowing training with an easy cool down.
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. Play around with your power as you change the rate. Look to see if you can increase your pace/speed when the rate goes up.
  3. Decrease your power and speed when the rate goes down.
  4. Make sure to warm up properly, but don't do too much work and save your effort for the workout.
  5. Set your feet height in the optimum position - check the rowing machine setup] guide.


The Beginners Complete Guide to Rowing Book

Learn More
Workouts you might also like

7 Minute Rowing Machine Interval Workout

Power-up with this 7 Minute Rowing Machine Interval Workout. Boost your fat and carbo burning engine and power endurance with this Intense Anaerobic Threshold Zone Rowing Workout.

41 min | AT/TR | 23 | 866

View Workout

  • Total 41 min

  • Work 14 min

  • Avg Rate 25 spm

  • AT/TR

12 Minute Strength Endurance Rowing Workout

This Hard 12 Minute Strength Endurance Rowing Workout will help you to develop your Rowing Strength and Endurance. Maintain your Technique as you go through the Zones and Intensity Phases.

32 min | UT1/AT | 22 | 776

View Workout

  • Total 32 min

  • Work 12 min

  • Avg Rate 24 spm

  • UT1/AT

2 x 10 Minute Difficult Rowing Workout

This 2 x 10 Minute Difficult Rowing Workout is good for Fit Rowers looking for a challenge. Boost your Anaerobic Threshold Rating 26 Strokes per Minute at AT Pace.

40 min | UT1/AT | 23 | 900

View Workout

  • Total 40 min

  • Work 20 min

  • Avg Rate 25 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