4 x 3 Minute Race Rowing Intervals
Power-up your High Intensity Rowing Zone with this 4 x 3 Minute Race Rowing Intervals. This Intense Rowing Workout requires a big focus on Power and Technique.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22 |
| 1 x 3 min | 3:00 | 26–28 |
| 1 x 3 min rest | 3:00 | - |
| 1 x 3 min | 3:00 | 26–28 |
| 1 x 3 min rest | 3:00 | - |
| 1 x 3 min | 3:00 | 26–28 |
| 1 x 3 min rest | 3:00 | - |
| 1 x 3 min | 3:00 | 26–28 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 46 min | Work Time: 12 min | Intensity: TR | Strokes: 842 | Avg Rate: 25 | Work Rate: 27
Steps- Warm up for 15 minutes at following the TR warm up schedule.
- Take a short rest and prepare for the session.
- Row 3 minutes at 26 – 28 strokes per minute at TR Intensity Zone.
- Rest for 3 minutes
- Row again for 3 minutes at 26 – 28 strokes per minute at TR Intensity Zone. Repeat the rest/row cycle 4 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.
- Move your hands away from the finish smoothly.
- 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.
- 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.
Workouts you might also like
5 x 3 Minute Powerful Rowing Workouts
Give your Training a Lift with 5 x 3 Minute Powerful Rowing Workouts. Row for 3 minutes just below 2k Race Intensity in your power zone. Target Rate is 26-30 strokes per minute.
52 min | UT1/TR | 25 | 920
View Workout-
Total 52 min -
Work 15 min -
Avg Rate 28 spm -
UT1/TR
15 Minute Anaerobic Threshold Rowing Interval Workout
2 x 15 Minute Anaerobic Threshold Rowing Workout. Raise your AT Zone Rowing Fitness while rating 22-26 with good Rowing Technique and a Solid Rhythm.
53 min | UT1/AT | 22 | 1070
View Workout-
Total 53 min -
Work 30 min -
Avg Rate 24 spm -
UT1/AT
2 x 10 Minute High Tempo Rowing Machine Workout
Power-up with this 2 x 10 Minute High Tempo Rowing Machine Workout. Boost your Fat and Carbohydrate Burning Energy Systems while learning how to Row with good style and tempo.
50 min | AT/TR | 24 | 1050
View Workout-
Total 50 min -
Work 20 min -
Avg Rate 26 spm -
AT/TR
4 x 5 Minutes 6k Rowing Training Workout
Train for a 6k Rowing Machine Test with this 4 x 5 minutes Rowing Workout. Rate 26-28 at VO2 Max Transportation level Rowing Intensity with 5 minute rest intervals.
50 min | TR | 25 | 840
View Workout-
Total 50 min -
Work 20 min -
Avg Rate 27 spm -
TR