High Intensity 5 Minute Rowing Machine Intervals
Train Hard with this High Intensity 5 Minute Rowing Intervals workout. Row between Anaerobic Threshold and Transportation Intensity rating 26-28 while holding good technique.
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 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 40 min | Work Time: 10 min | Intensity: TR | Strokes: 790 | Avg Rate: 26 | Work Rate: 27
Steps- Spend 15 minutes rowing warm up very well, following the warm up schedule here.
- Next get ready for the workout.
- Row for 5 minutes at 26 – 28 strokes per minute at TR rowing intensity.
- Rest for 7 minutes and repeat.
- Finish your rowing training with an easy 10 minute cool down row.
- 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.
- Always focus on good rowing machine technique - even when you are tired.
- It's a short hard workout and if you need to drink during the rest, take small sips after 60 seconds of the rest interval.
- Concentrate on changing rate and power together. Learn to get the feeling of higher rate and higher power (speed) working together.
- Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
- Be sure to stick to the suggested intensity and stroke rate.
2 x 7 Minutes Hard Interval Rowing Workout
Boost your Rowing Power with this 2 x 7 Minutes Hard Interval Rowing Workout. Challenge your Training Routine and prepare for a 2K Erg Test with this great workout.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 20-22 |
| 1 x 7 min | 7:00 | 24–26 |
| 1 x 5 min | 5:00 | - |
| 1 x 7 min | 7:00 | 24–26 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 39 min | Work Time: 14 min | Intensity: UT1/TR | Strokes: 536 | Avg Rate: 25 | Work Rate: 25
Steps- Row for 15 minutes warming up following the schedule here.
- Then take a short break and get ready for the workout.
- Row for 7 minutes at 24 – 26 strokes per minute between UT1 and TR.
- Only reach TR near the end of the 7 minutes (for the final 60 seconds)
- Rest for 7 minutes.
- Row again for 7 minutes at 24 – 26 strokes per minute between UT1 and TR.
- Again, you should only reach TR near the end of the 7 minutes (for the final 60 seconds)
- Finish your rowing session with an easy cool down row 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.
- Think about your rowing machine technique. rowing well is about holding good technique while working effectively.
- Don't work too hard during the early part of workout - wait until the last 1 minute to push yourself if you feed good.
- Concentrate on changing rate and power together. Learn to get the feeling of higher rate and higher power (speed) working together.
- Don't work too hard - focus on enjoying the rhythm and flow of the rowing movement.
- Use your core at the finish of the stroke.
15 Min Power Rowing Workout
15 Min Power Rowing Workout at Anaerobic Threshold. Learn how to Row this workout with good Technique at High Aerobic Power. See if you can stick the pace.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 10:00 | 20 |
| 1 x 15 min | 15:00 | 22–26 |
| Rowing 10 min | 10:00 | 20 |
Total Time: 35 min | Work Time: 15 min | Intensity: UT1/AT | Strokes: 730 | Avg Rate: 22 | Work Rate: 24
Steps- Begin this training session with 15 minutes rowing machine drills and warming up.
- Take a short break and get ready for the workout.
- Row for 15 minutes at 22 – 26 strokes per minute at level Anaerobic Threshold Intensity.
- Finish off your training session by warming down 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.
- Focus on keeping your rowing machine technique consistent.
- Don't work too hard during the early part of workout - wait until the last 1-2 minutes to push yourself if you feed good.
- Decrease your power and speed if you feel like you can't finish the workout.
- Enjoy the rhythm of the rowing movement and use it to build your motivation for more training in future.
- Also take the time to warm up and cool down after each rowing workout, ensuring to stretch properly afterwards.
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