2 x 15 Minute Rowing Machine Workouts
Boost your Aerobic Engine with this 2 x 15 Minute Rowing Machine Workout. Work at UT1 Intensity Zone rate 22 while Rowing at a good Tempo Rhythm. 5 Minutes Rest.
Workout Snapshot
Detail | Time (min) | Rate |
---|---|---|
Rowing warm up 10 min | 10:00 | 20 |
1 x 15 min | 15:00 | 22 |
1 x 5 min rest | 5:00 | - |
1 x 15 min | 15:00 | 22 |
Rowing cool down 5 min | 5:00 | 20 |
Total Time: 45 min | Work Time: 30 min | Intensity: UT1 | Strokes: 860 | Avg Rate: 21 | Work Rate: 22
Steps- Row for 10 minutes warming up following the suggested schedule here.
- Get ready for the workout.
- Row for 15 minutes at 22 strokes per minute UT2 rowing intensity.
- Rest for 5 minutes.
- Row again for 15 minutes at 22 strokes per minute UT2 rowing intensity.
- Warm down for 5 minutes light rowing and some stretching afterwards.
- UT1 10 min 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 and hold the rate steady at 18-20
- After 3 minutes, increase power again to near UT2 pace at 20 stokes per minute
- After 7 minutes, stop and sip some water.
- Start rowing again and aim for 30 strokes at your UT1 pace.
- Coming up on 10 minutes, do 10 strokes at your AT pace.
- Stop and get ready for the workout.
- Sit up and pitch your body slightly forward on the recovery phase.
- Play around with your power and relaxation. Look to see if you can increase your pace/speed for the same effort.
- Rhythm - focus on enjoying the rhythm and flow of the rowing movement.
- Take the time to warm up and cool down after each rowing workout, ensuring to stretch properly afterwards.
Workouts you might also like
4 x 5 Minutes 6k Rowing Training Workout
Train for a 6k Rowing Machine Test with this 4 x 5 minutes Rowing Workout. Rate 26-28 at VO2 Max Transportation level Rowing Intensity with 5 minute rest intervals.
50 min | TR | 25 | 840
View Workout-
Total 50 min -
Work 20 min -
Avg Rate 27 spm -
TR
2 X10 Minute Rowing Workout With Power Changes
Get ready to Power-up with this 2 X10 Minute Rowing Workout With Power Changes. Start at rate 22 finish at rate 27-28 while increasing your power per stroke.
35 min | AT/TR | 24 | 769
View Workout-
Total 35 min -
Work 10 min -
Avg Rate 25 spm -
AT/TR
5 x 3 Minute Powerful Rowing Workouts
Give your Training a Lift with 5 x 3 Minute Powerful Rowing Workouts. Row for 3 minutes just below 2k Race Intensity in your power zone. Target Rate is 26-30 strokes per minute.
52 min | UT1/TR | 25 | 920
View Workout-
Total 52 min -
Work 15 min -
Avg Rate 28 spm -
UT1/TR
15 Minute Anaerobic Threshold Rowing Interval Workout
2 x 15 Minute Anaerobic Threshold Rowing Workout. Raise your AT Zone Rowing Fitness while rating 22-26 with good Rowing Technique and a Solid Rhythm.
53 min | UT1/AT | 22 | 1070
View Workout-
Total 53 min -
Work 30 min -
Avg Rate 24 spm -
UT1/AT