2 x 8 Minute Power Rowing Workout

Ironclad 2 x 8 Minute Power Rowing Workout designed to boost you Anaerobic Threshold and Transportation Rowing Energy Systems. Prepare for a 2k, 6K or 5k Erg Test using this workout.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22
1 x 8 min 8:00 26
1 x 4 min 4:00 -
1 x 8 min 8:00 26
Rowing cool down 5 min 5:00 20

Total Time: 40 min | Work Time: 16 min | Intensity: AT/TR | Strokes: 836 | Avg Rate: 24 | Work Rate: 26

AT TR hard difficult intervals

Steps
  • Warm up for 15 minutes following the schedule here.
  • Take a short break and get ready for the workout.
  • Row for 8 minutes at 26 strokes per minute between Anaerobic Threshold Intensity and TR.
  • Focus on power and efficiency per stroke.
  • Rest for 4 minutes.
  • Row again for 8 minutes at 26 strokes per minute between Anaerobic Threshold Intensity and TR.
  • Warm down with some light rowing and stretching afterwards.
Warm-up
  • TR Warm-up 15 min
  • 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 3 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 20 strokes
  • Row light for 15 strokes.
  • Row hard again for 20 strokes at your TR pace.
  • Row light and if you feel ready, stop and get ready for the workout
  • Otherwise you can do another 10 stokes at TR pace followed by a short rest.
Pro Tips Pro

  1. Sit up and pitch your body slightly forward on the recovery phase.
  2. Break down each piece as a separate challenge to be completed. Approach each one as a stand alone workout - don't think about the next or the last workout.
  3. Increase your power and speed when the rate changes up.
  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. Stay relaxed when you get tired.


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