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.
Warm-up
  • 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.
Pro Tips Pro

  1. Sit up and pitch your body slightly forward on the recovery phase.
  2. 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.
  3. 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.
  4. Never forget to enjoy the rhythm of the rowing movement and use it to build your motivation for more training in future.
  5. Have some water ready to drink for after the warm up during the rest phase and at end of the workout.

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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

AT difficult intervals

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.
Warm-up
  • 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.
Pro Tips Pro

  1. Move your arms smoothly towards your body at the finish of each stroke.
  2. The rest interval is important - keep moving slowly after each work piece and take sips of water after 60 seconds of the rest period.
  3. Maintain your rhythm when the rate changes - avoid going too far off your target intensity.
  4. Try to get a feel for what rowing well is like - manage your power output and your rhythm together.

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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.
Warm-up
  • 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.
Pro Tips Pro

  1. Study some rowing machine technique and rowing drills to help with setting some basic positions while you are rowing.
  2. The rest interval is important - keep moving slowly after each work piece and take sips of water after 60 seconds of the rest period.
  3. Don't pull too hard with your arms when the power and rate change.
  4. Never forget to enjoy the rhythm of the rowing movement and use it to build your motivation for more training in future.
  5. Have some water ready to drink for after the warm up during the rest phase and at end of the workout.

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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

TR hard intervals

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.
Warm-up
  • 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.
Pro Tips Pro

  1. Finish each stroke by moving your arms smoothly towards your body.
  2. 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.
  3. Don't work too hard - focus on enjoying the rhythm and flow of the rowing movement.

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