2 x 8 Minutes Rowing Interval Workout
2 x 8 Minutes Rowing Interval Workout with 2 minutes rest. The intensity is UT1 or Anaerobic Threshold. This is a vigorous workout for Rowers new to intervals.
Workout Snapshot
Detail | Time (min) | Rate |
---|---|---|
Rowing warm up 5 min | 5:00 | 20 |
1 x 8 min | 8:00 | 24 |
1 x 2 min rest | 2:00 | - |
1 x 8 min | 8:00 | 24 |
Rowing cool down 5 min | 5:00 | 20 |
Total Time: 33 min | Work Time: 16 min | Intensity: UT1/AT | Strokes: 684 | Avg Rate: 24 | Work Rate: 24
Steps- Spend 10 minutes warming up following the warm-up schedule.
- Take a short break and get ready.
- Row for 8 minutes at around 24 strokes per minute at UT1/AT intensity.
- Rest for a 2 minute interval and take on some fluids if you feel like it.
- Start another 8 minute row at UT1/AT intensity.
- Finally warm down with some easy rowing for 5 minutes.
- AT 12-15 minute 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 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 2 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 15 strokes
- Row light and if you feel ready, stop and get ready for the workout
- Otherwise, continue and do another 10 stokes at AT/TR pace followed by a short rest.
- This is a hard workout - don't use all your energy in the first 8 minute piece.
- The rest is important - try to keep moving and pulling light.
- It's a short workout but if you do need to drink during the rest, take small sips after 60 seconds rest.
- Keep your hands moving away at the finish for good rowing machine / erg technique.
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