2 x 12 Minute Rowing Intervals
These 2 x 12 Minute Rowing Workout Intervals at Anaerobic Threshold Intensity will help get you ready for 6K, 5K and 2K Erg Tests. Build this workout into your weekly rowing schedule.
Workout Snapshot
Detail | Time (min) | Rate |
---|---|---|
Rowing warm up 15 min | 15:00 | 22 |
1 x 12 min | 12:00 | 25–28 |
1 x 5 min rest | 5:00 | - |
1 x 12 min | 12:00 | 25–28 |
Rowing cool down 10 min | 10:00 | 20 |
Total Time: 54 min | Work Time: 24 min | Intensity: AT/TR | Strokes: 1130 | Avg Rate: 23 | Work Rate: 27
AT TR hard difficult intervals
Steps- Warm up for 15 minutes following the warm up intensity schedule.
- Row for 12 minutes at 25 – 28 strokes per minute between Anaerobic Threshold Intensity and Transportation Rowing Intensity.
- Rest for 5 minutes
- Row again for 12 minutes at 25 – 28 strokes per minute between Anaerobic Threshold Intensity and Transportation Rowing Intensity.
- Cool down with some easy rowing for 10 minutes.
- 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.
- Study some rowing machine technique and rowing drills to help with setting some basic positions while you are rowing.
- Focus on using your legs, body and arms in a good rhythm through the middle of the workout.
- Maintain your rhythm when the rate changes - avoid going too far off your target intensity.
- Always enjoy the rhythm of the rowing movement and use it to build your motivation.
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