2 x 12 Minute Rowing Interval Workout
Anaerobic Threshold Boosting 2 x 12 Minute Rowing Interval Workout. Develop you Aerobic Power with the Rowing Machine while learning good Technique and Rhythm using Interval Training.
|Rowing warm up 15 min||15:00||22|
|1 x 12 min||12:00||24–26|
|1 x 5 min||5:00||-|
|1 x 12 min||12:00||24–26|
|Rowing cool down 10 min||10:00||20|
Total Time: 54 min | Work Time: 24 min | Intensity: AT | Strokes: 1106 | Avg Rate: 23 | Work Rate: 25
- Warm up for 15 minutes following the schedule.
- Take a break and prepare for the session.
- Row 12 minutes at 24 – 26 strokes per minute at Anaerobic Threshold Intensity.
- Rest for 5 minutes.
- Row again 12 minutes at 24 – 26 strokes per minute at Anaerobic Threshold Intensity.
- Finish off by warming down with some easy rowing for 10 minutes.
- 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.
- Study some rowing machine technique and rowing drills to help with setting some basic positions while you are rowing.
- The rest is important - try to keep moving and pulling light.
- Make sure to warm up properly, but don't do too much work and save your effort for the workout.
- Also take the time to warm up and cool down after each rowing workout, ensuring to stretch properly afterwards.
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