4 x 5 Minute Anaerobic Threshold Rowing Intervals
Raise your Lactic Threshold with these 4 x 5 Minute Anaerobic Threshold Rowing Intervals. Focus to Row with good Form and Energy as you Rate 26 at AT Zone.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22 |
| 1 x 5 min | 5:00 | 26 |
| 1 x 5 min rest | 5:00 | - |
| 1 x 5 min | 5:00 | 26 |
| 1 x 5 min rest | 5:00 | - |
| 1 x 5 min | 5:00 | 26 |
| 1 x 5 min rest | 5:00 | - |
| 1 x 5 min | 5:00 | 26 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 60 min | Work Time: 20 min | Intensity: AT/TR | Strokes: 1040 | Avg Rate: 25 | Work Rate: 26
AT TR hard difficult intervals
Steps- Warm up for 15 minutes following the warm up intensity schedule here.
- Row for 5 minutes at 26 strokes per minute at Anaerobic Threshold Intensity.
- Rest for 5 minutes and repeat. (4 times total)
- Finally cool 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.
- Sit up and pitch your body slightly forward on the recovery phase.
- Break down each piece as a separate challenge to be completed. Approach each one as a stand alone workout - don't think about the next or the last workout.
- Keep the same good rowing rhythm when the rates change. Look for a ratio of 1:2 - 1 part drive phase and 2 parts recovery phase.
- Never forget to enjoy the rhythm of the rowing movement and use it to build your motivation for more training in future.
- Have some water ready to drink for after the warm up during the rest phase and at end of the workout.
2 x 10 Minute Rowing Machine Workouts
Boost your Aerobic Engine with these 2 x 10 Minute Rowing Machine Workouts. Learn how to Pace at 24-26 Strokes per Minute with good Technique and Rhythm.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 10 min | 10:00 | 22 |
| 1 x 10 min | 10:00 | 24–26 |
| 1 x 5 min rest | 5:00 | - |
| 1 x 10 min | 10:00 | 24–26 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 45 min | Work Time: 20 min | Intensity: AT | Strokes: 900 | Avg Rate: 23 | Work Rate: 25
Steps- Warm up for 15 minutes following the warm up intensity schedule here.
- Row for 10 minutes at 24 – 26 strokes per minute at Anaerobic Threshold Intensity.
- Rest for 5 minutes.
- Row again for 10 minutes at 24 – 26 strokes per minute at Anaerobic Threshold Intensity.
- Warm 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 arms smoothly towards your body at the finish of each stroke.
- The rest interval is important - keep moving slowly after each work piece and take sips of water after 60 seconds of the rest period.
- Maintain your rhythm when the rate changes - avoid going too far off your target intensity.
- Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
3 x 7 Minute VO2 Rowing Intervals
Improve your Rowing Oxygen Uptake with these 3 x 7 Minute VO2 Rowing Intervals. With 5 minutes rest you need to rate 26-28 Strokes per Minute to get in the Target Training Zone.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22 |
| 1 x 7 min | 7:00 | 26–28 |
| 1 x 5 min rest | 5:00 | - |
| 1 x 7 min | 7:00 | 26–28 |
| 1 x 5 min rest | 5:00 | - |
| 1 x 7 min | 7:00 | 26–28 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 56 min | Work Time: 21 min | Intensity: AT/TR | Strokes: 1066 | Avg Rate: 24 | Work Rate: 27
AT TR hard difficult intervals
Steps- Warm up for 15 minutes following the warm up intensity schedule here.
- Row for 7 minutes at 26 – 28 strokes per minute at Transportation Rowing Intensity.
- Rest for 5 minutes and repeat (3 times in total).
- Finish off by cooling 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.
- The rest interval is important - keep moving slowly after each work piece and take sips of water after 60 seconds of the rest period.
- Don't pull too hard with your arms when the power and rate change.
- Never forget to enjoy the rhythm of the rowing movement and use it to build your motivation for more training in future.
- Have some water ready to drink for after the warm up during the rest phase and at end of the workout.
5 x 2 Minute Power Rowing Interval Workout
Power-up with this 5 x 2 Minutes Power Rowing Interval Workout. Learn how to Pace your 500m Splits with good Rowing Form while working on Rate and Rhythm.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22 |
| 1 x 2 min | 2:00 | 25–28 |
| 1 x 2 min rest | 2:00 | - |
| 1 x 2 min | 2:00 | 25–28 |
| 1 x 2 min rest | 2:00 | - |
| 1 x 2 min | 2:00 | 25–28 |
| 1 x 2 min rest | 2:00 | - |
| 1 x 2 min | 2:00 | 25–28 |
| 1 x 2 min rest | 2:00 | - |
| 1 x 2 min | 2:00 | 25–28 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 43 min | Work Time: 10 min | Intensity: TR | Strokes: 780 | Avg Rate: 24 | Work Rate: 27
Steps- Spend 15 minutes warming up following the warm-up schedule here.
- Row for 2 minutes at 25 – 28 strokes per minute at Transportation Rowing Intensity.
- Rest for 2 minutes and repeat (5 times in total).
- Warm 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.
- Finish each stroke by moving your arms smoothly towards your body.
- 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.
- Don't work too hard - focus on enjoying the rhythm and flow of the rowing movement.
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