2 x 12 Minute Rowing Tempo Workout

Power-up with this 2 x 12 Minute Rowing Tempo Workout at Anaerobic Threshold Intensity. Get ready for 2k, 5k or 6k tests with this Aerobic Engine Booster.

Workout Snapshot

Detail	Time (min)	Rate
Rowing warm up 15 min	10:00	22
1 x 12 min	12:00	24
1 x 4 min rest	4:00	-
1 x 12 min	12:00	24
Rowing cool down 5 min	5:00	20

Total Time: 48 min | Work Time: 24 min | Intensity: AT | Strokes: 996 | Avg Rate: 23 | Work Rate: 24

AT difficult intervals

Steps

• Spend the first 10-15 minutes warming up and doing some rowing machine drills.
• Next take a short break and get ready for the workout.
• Row for 12 minutes at around 24 strokes per minute at Anaerobic Threshold Intensity.
• Rest for 4 minutes.
• Row again for 12 minutes at Anaerobic Threshold Intensity rating 24.
• Cool down with some easy rowing.

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. Focus on keeping your rowing machine technique consistent.
2. Be sure to stick to the suggested intensity and stroke rate.
3. Concentrate on changing rate and power together. Learn to get the feeling of higher rate and higher power (speed) working together.
4. Make sure to warm up properly, but don't do too much work and save your effort for the workout.
5. Set your feet height in the optimum position - check the rowing machine setup] guide.