2 x 15 Minute Rowing Workout At UT1

Develop your Aerobic Power with this 2 x 15 Minute Rowing Machine Workout. Learn how to perform with good rowing technique rate 24 while rowing long effective strokes.

Workout Snapshot

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

Total Time: 55 min | Work Time: 30 min | Intensity: UT1 | Strokes: 1140 | Avg Rate: 23 | Work Rate: 24

UT1 intervals

Steps
  • Spend around 10 minutes warm up following the warm up schedule here.
  • Take a short break and get ready for the workout.
  • Row for 15 minutes at around 24 strokes per minute UT1 rowing intensity.
  • Rest for 5 minutes.
  • Row again for 15 minutes at around 24 strokes per minute UT1 rowing intensity.
  • Stick to the rating and intensity guidelines.
  • Finally warm down with 10 minutes easy rowing.
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. Good technique and posture is important in rowing workouts - study good rowing machine technique and practice rowing machine drills.
  2. Focus on using your legs, body and arms in a good rhythm through the middle of the workout.
  3. Keep the same good rowing rhythm when the rates change. Look for a ratio of 1:2 - 1 part drive phase and 2 parts recovery phase.
  4. Get into a good flowing rhythm, moving the handle smoothly at the catch and at the finish while using your legs body and arms to power the rowing machine.
  5. Set your feet height in the optimum position - check the rowing machine setup guide.


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