2 x 10 Minute High Tempo Rowing Machine Workout
Power-up with this 2 x 10 Minute High Tempo Rowing Machine Workout. Boost your Fat and Carbohydrate Burning Energy Systems while learning how to Row with good style and tempo.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22 |
| 1 x 10 min | 10:00 | 26 |
| 1 x 5 min | 5:00 | - |
| 1 x 10 min | 10:00 | 26 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 50 min | Work Time: 20 min | Intensity: AT/TR | Strokes: 1050 | Avg Rate: 24 | Work Rate: 26
AT TR hard difficult intervals
Steps- Spend 15 minutes warming up following the warm up schedulde here.
- Next take a short break and get ready for the workout.
- Row for 10 minutes at 26 strokes per minute on level Anaerobic Threshold Intensity.
- Rest for 5 minutes.
- Row again for 10 minutes at 26 strokes per minute on level Anaerobic Threshold Intensity and at TR towards the end of the 10 minutes.
- Warm down with some easy rowing.
- TR Warm-up 15 min
- 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 3 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 20 strokes
- Row light for 15 strokes.
- Row hard again for 20 strokes at your TR pace.
- Row light and if you feel ready, stop and get ready for the workout
- Otherwise you can do another 10 stokes at TR pace followed by a short rest.
- Keep your hands moving away at the finish for good rowing machine / erg technique.
- 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.
- Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
- Also take the time to warm up and cool down after each rowing workout, ensuring to stretch properly afterwards.
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