3 x 5 Minute TR Intensity Rowing Workout
3 x 5 Minute Oxygen Transportation Intensity Rowing Workout. Train your TR Rowing Intensity Zone to boost your ability to row near Race Pace rating 28 Strokes per Minute.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22 |
| 1 x 5 min | 5:00 | 26–28 |
| 1 x 5 min rest | 5:00 | - |
| 1 x 5 min | 5:00 | 26–28 |
| 1 x 5 min rest | 5:00 | - |
| 1 x 5 min | 5:00 | 26–28 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 50 min | Work Time: 15 min | Intensity: TR | Strokes: 920 | Avg Rate: 24 | Work Rate: 27
Steps- Erg for 15 minutes warming up at following the schedule here.
- Row for 5 minutes at 26 – 28 strokes per minute at Transportation Rowing Intensity.
- Rest for 5 minutes - keep moving for active recovery at a slow easy pace.
- Row again for 5 minutes at 26 – 28 strokes per minute at Transportation Rowing Intensity.
- Repeat 3 times total.
- Finally warm down with 10 minutes easy 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.
- Use your legs to initially drive the handle towards the finish.
- Don't pull too hard with your arms at the finish of the stroke.
- Get into a good flowing rhythm, moving the handle smoothly at the catch and at the finish while using your legs body and arms to power the rowing machine.
- Have some water ready to drink for after the warm up during the rest phase and at end of the workout.
2 x 12 Minute Rowing Intervals
These 2 x 12 Minute Rowing Workout Intervals at Anaerobic Threshold Intensity will help get you ready for 6K, 5K and 2K Erg Tests. Build this workout into your weekly rowing schedule.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22 |
| 1 x 12 min | 12:00 | 25–28 |
| 1 x 5 min rest | 5:00 | - |
| 1 x 12 min | 12:00 | 25–28 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 54 min | Work Time: 24 min | Intensity: AT/TR | Strokes: 1130 | Avg Rate: 23 | Work Rate: 27
AT TR hard difficult intervals
Steps- Warm up for 15 minutes following the warm up intensity schedule.
- Row for 12 minutes at 25 – 28 strokes per minute between Anaerobic Threshold Intensity and Transportation Rowing Intensity.
- Rest for 5 minutes
- Row again for 12 minutes at 25 – 28 strokes per minute between Anaerobic Threshold Intensity and Transportation Rowing Intensity.
- Cool down with some easy rowing for 10 minutes.
- 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.
- Study some rowing machine technique and rowing drills to help with setting some basic positions while you are rowing.
- Focus on using your legs, body and arms in a good rhythm through the middle of the workout.
- Maintain your rhythm when the rate changes - avoid going too far off your target intensity.
- Always enjoy the rhythm of the rowing movement and use it to build your motivation.
10 x 30 Stroke Rowing Interval Workout
Row this 10 x 30 Stroke Rowing Interval Workout at Anaerobic Threshold Intensity. Learn good Rowing Technique while Rowing Hard with good Rhythm and Intensity.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22 |
| 30 strokes hard/10 light | 10:00-15:00 | 28 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 40 min | Work Time: 15 min | Intensity: AT | Strokes: 810 | Avg Rate: 24 | Work Rate: 28
Steps- Warm up for 15 minutes at following the warm up schedule.
- Take a short rest and get ready for the workout.
- Row for 30 strokes at 26 – 28 strokes per minute.
- Immediately afterwards, Row 10 strokes light at 20 strokes per minute.
- Repeat the 30/10 for a total of 10 times.
- Finish off 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.
- Think about your rowing machine technique. rowing well is about holding good technique while working effectively.
- Play around with your power as you change the rate. Look to see if you can increase your pace/speed when the rate goes up.
- Always change rate and power together.
- Never forget to enjoy the rhythm of the rowing movement.
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