3 x 8 Minute Rowing Intervals
Boost your Aerobic Engine with 3 x 8 Minute Rowing Workout at UT1 to Anaerobic Threshold Intensity Zone. Great for Rowing Beginners to Learn Technique and Endurance on the Rowing Machine.
Workout Snapshot
Detail | Time (min) | Rate |
---|---|---|
Rowing warm up 15 min | 15:00 | 22 |
1 x 8 min | 8:00 | 22–24 |
1 x 2 min rest | 2:00 | - |
1 x 8 min | 8:00 | 22–24 |
1 x 2 min rest | 2:00 | - |
1 x 8 min | 8:00 | 22–24 |
Rowing cool down 5 min | 5:00 | 20 |
Total Time: 46 min | Work Time: 24 min | Intensity: UT1/AT | Strokes: 938 | Avg Rate: 22 | Work Rate: 23
AT UT1 hard difficult intervals
Steps- Warm up for 15 minutes following the warm up intensity schedule here.
- Row 8 minutes at 22 – 24 strokes per minute at Anaerobic Threshold Intensity.
- Rest for 2 minutes
- Repeat 8 minutes at 22 – 24 strokes per minute at UT1 Rowing Intensity.
- Rest for 2 minutes and repeat the 8 minutes a total of three times.
- Finish off by warming 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.
- Always focus on good rowing machine technique - even when you are tired.
- The rest interval is important - keep moving slowly after each work piece and take sips of water after 60 seconds of the rest period.
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