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
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.
- 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.
- Move your hands away from the finish smoothly at the same pace they arrived.
- Focus on using your legs, body and arms in a good rhythm through the middle of the workout.
- Concentrate on changing rate and power together. Learn to get the feeling of higher rate and higher power (speed) working together.
- Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
- Use the full length of the slide.
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