2 x 10 Minute Rowing Machine Workout

Learn to Row with this 2 x 10 Minute Rowing Machine Workout. Use the warm-up and Rowing Pace Guide to set your intensity for 10 minutes for High Aerobic Training.

Workout Snapshot

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

UT1 AT difficult intervals

Steps
  • Row for 15 minutes warming up with rowing machine drills and the warm up schedule here.
  • Next take a short break and prepare for the workout.
  • Row for 10 minutes at 24 strokes per minute between UT1 and Anaerobic Threshold Intensity.
  • Rest for 5 minutes and aiming for the same rate and intensity.
  • Finally warm down for 5 minutes easy rowin.
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. Always focus on good rowing machine technique - even when you are tired.
  2. This is a hard workout - don't use all your energy in the first phase.
  3. Always change rate and power together.
  4. Get into a good flowing rhythm, moving the handle smoothly at the catch and at the finish while using your legs body and arms to power the rowing machine.
  5. Set your feet height in the optimum position - check the rowing machine setup] guide.


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