2 x 20 Minute Interval Rowing Workout

Power-up with a UT1 Zone 2 x 20 Minute Interval Rowing Workout. Learn Intensity and Technique while Powering for 20 minutes time two with a 5 minute rest. Rate 22.

Workout Snapshot

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

Total Time: 55 min | Work Time: 40 min | Intensity: UT1 | Strokes: 1080 | Avg Rate: 21 | Work Rate: 22

UT1 intervals

Steps
  • Spend 10 minutes warming up doing some basic rowing drills and following the warm up schedule here.
  • Take a short break and get ready for the rowing session.
  • Row for 20 minutes at around 22 strokes per minute at Utilization Level 1 Rowing Intensity intensity.
  • Rest for 5 minutes and repeat.
  • Finish off by warming down with some easy rowing.
Warm-up
  • 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.
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. Increase your power and speed when the rate changes up.
  4. Enjoy the rhythm of the rowing movement and use it to build your motivation for more training in future.
  5. Always take the time to warm up and cool down after this workout even though the intensity is low.


The Beginners Complete Guide to Rowing Book

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