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.
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