3 x 8 Minute Anaerobic Threshold Rowing Intervals
Prevail with this 3 x 8 Minute Anaerobic Threshold Rowing Intervals. Learn good Rowing Technique while at Anaerobic Threshold Target Intensity Zone rate 24.
Workout Snapshot
Detail | Time (min) | Rate |
---|---|---|
Rowing warm up 10 min | 10:00 | 22 |
1 x 8 min | 8:00 | 24 |
1 x 5 min rest | 5:00 | - |
1 x 8 min | 8:00 | 24 |
1 x 5 min rest | 5:00 | - |
1 x 8 min | 8:00 | 24 |
Rowing cool down 10 min | 10:00 | 20 |
Total Time: 43 min | Work Time: 24 min | Intensity: UT1/AT | Strokes: 896 | Avg Rate: 23 | Work Rate: 24
Steps- Warm up for 10-15 minutes following the warm up intensity schedule here.
- Row 8 minutes at 24 strokes per minute at Anaerobic Threshold Intensity.
- Rest for 5 minutes and repeat (3 times total).
- Finish off your rowing session by warming down with some easy rowing for 10 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.
- Move your hands away from the finish smoothly at the same pace they arrived.
- This is a hard workout - don't use all your energy in the first 8 minutes.
- Always change rate and power together.
- Make sure to warm up properly, but don't do too much work and save your effort for the workout.
- Be sure to stick to the suggested intensity and stroke rate.
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