2 X10 Minute Rowing Workout With Power Changes

Get ready to Power-up with this 2 X10 Minute Rowing Workout With Power Changes. Start at rate 22 finish at rate 27-28 while increasing your power per stroke.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22
1 x 4 min 4:00 22
1 x 3 min 3:00 24
1 x 2 min 2:00 26
1 x 1 min 1:00 27
Rowing cool down 10 min 10:00 20

Total Time: 35 min | Work Time: 10 min | Intensity: AT/TR | Strokes: 769 | Avg Rate: 24 | Work Rate: 25

AT TR hard difficult

Steps
  • Warm up for 15 minutes following the schedule here.
  • Stop, take a short rest and prepare for the rowing session.
  • Row 4 minutes at 22 strokes per minute at [UT1](/rowing-intensity-scale intensity.
  • Move on to 3 minutes at 24 strokes per minute at Anaerobic Threshold Intensity.
  • Change up to 2 minutes at 26 strokes per minute slightly above Anaerobic Threshold Intensity.
  • Finally move to 1 minute at 27 strokes per minute TR intensity.
  • Finish off by warming down with some easy cool-down rowing.
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. Move your hands away from the finish smoothly at the same pace they arrived.
  2. Focus on using your legs, body and arms in a good rhythm through the middle of the workout.
  3. Concentrate on changing rate and power together. Learn to get the feeling of higher rate and higher power (speed) working together.
  4. Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
  5. Use the full length of the slide.

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