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

UT1 intervals

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.
Warm-up
  • UT2 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.
Pro Tips Pro

  1. Sit up and pitch your body slightly forward on the recovery phase.
  2. Play around with your power and relaxation. Look to see if you can increase your pace/speed for the same effort.
  3. Rhythm - focus on enjoying the rhythm and flow of the rowing movement.
  4. Take the time to warm up and cool down after each rowing workout, ensuring to stretch properly afterwards.


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