24 Minute Interval Rowing Workout
This 24 Minute Interval Rowing Machine Workout at UT1 Intensity is split into 2x12 minutes. Set yourself a good rhythm at rate 24 and develop you aerobic power.
Workout Snapshot
Detail | Time (min) | Rate |
---|---|---|
Rowing warm up 10 min | 10:00 | 20 |
1 x 12 min | 12:00 | 24 |
1 x 3 min | 3:00 | - |
1 x 12 min | 12:00 | 24 |
Warm down 5 min | 5:00 | 20 |
Total Time: 42 min | Work Time: 24 min | Intensity: UT1 | Strokes: 876 | Avg Rate: 22 | Work Rate: 24
Steps- 10 minute warm up following the warm up guide here.
- Row 12 minutes at 24 strokes per minute at UT1 intensity.
- Take a 3 minute break.
- Row again for 12 minutes at 24 strokes per minute at UT1 intensity.
- Finally warm down with some easy rowing for 5 minutes.
- 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.
- Focus on your rowing machine form and technique.
- Don't pull too hard with your arms at the finish of the stroke.
- Always change rate and power together.
- Never forget to enjoy the rhythm of the rowing movement and use it to build your motivation for more training in future.
- Use the full length of the slide.
Workouts you might also like
10 Minute Beginner Rowing Workout
This Easy 10 Minute Beginner Rowing Workout is perfect for Beginners. Follow the Technique and Intensity steps to get the most from this Workout.
20 min | UT2 | 21 | 420
View Workout-
Total 20 min -
Work 10 min -
Avg Rate 22 spm -
UT2
5 Minute Rowing Machine Workout For Beginners
5 Minute Rowing Machine Workout For Beginners will give you confidence for more challenging rowing workouts. Learn how to change intensity, rate and rhythm.
20 min | UT1 | 22 | 416
View Workout-
Total 20 min -
Work 5 min -
Avg Rate 23 spm -
UT1
3 x 5 Minute Rowing Machine Interval Workout
This 3 x 5 Minute Rowing Machine Interval Workout is a great way to improve your strength endurance and aerobic capacity. Drive your legs hard to get the most out of this workout.
50 min | AT | 24 | 890
View Workout-
Total 50 min -
Work 15 min -
Avg Rate 26 spm -
AT
14 Minute Power Rowing Workout
This is a great 14 Minute Rowing Machine Workout that will help improve your power. See how you can develop your power with variable rate and intensity changes in this workout.
34 min | AT | 23 | 736
View Workout-
Total 34 min -
Work 14 min -
Avg Rate 25 spm -
AT