2 x 10 Minute Rowing Machine Workouts

Boost your Aerobic Engine with these 2 x 10 Minute Rowing Machine Workouts. Learn how to Pace at 24-26 Strokes per Minute with good Technique and Rhythm.

Workout Snapshot

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

Total Time: 45 min | Work Time: 20 min | Intensity: AT | Strokes: 900 | Avg Rate: 23 | Work Rate: 25

AT difficult intervals

Steps

• Warm up for 15 minutes following the warm up intensity schedule here.
• Row for 10 minutes at 24 – 26 strokes per minute at Anaerobic Threshold Intensity.
• Rest for 5 minutes.
• Row again for 10 minutes at 24 – 26 strokes per minute at Anaerobic Threshold Intensity.
• Warm down with some 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. Move your arms smoothly towards your body at the finish of each stroke.
2. The rest interval is important - keep moving slowly after each work piece and take sips of water after 60 seconds of the rest period.
3. Maintain your rhythm when the rate changes - avoid going too far off your target intensity.
4. Try to get a feel for what rowing well is like - manage your power output and your rhythm together.