7 x 2 Minute Rowing Interval Workout
Extreme High Intensity 7 x 2 Minute Rowing Interval Workout. Improve your 2k and 1k Race Pace Intensity with this workout. Focus on Power and Technique while developing your Power.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22 |
| 1 x 2 min | 2:00 | 28–30 |
| 1 x 2 min rest | 2:00 | - |
| 1 x 2 min | 2:00 | 28–30 |
| 1 x 2 min rest | 2:00 | - |
| 1 x 2 min | 2:00 | 28–30 |
| 1 x 2 min rest | 2:00 | - |
| 1 x 2 min | 2:00 | 28–30 |
| 1 x 2 min rest | 2:00 | - |
| 1 x 2 min | 2:00 | 28–30 |
| 1 x 2 min rest | 2:00 | - |
| 1 x 2 min | 2:00 | 28–30 |
| 1 x 2 min rest | 2:00 | - |
| 1 x 2 min | 2:00 | 28–30 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 51 min | Work Time: 14 min | Intensity: TR/AN | Strokes: 922 | Avg Rate: 27 | Work Rate: 29
Steps- Erg for 15 minutes warming up following the warm up intensity schedule..
- Row for 2 minutes at 28 – 30 strokes per minute at Transportation Rowing Intensity.
- Rest for 2 minutes.
- Repeat 7 times in total.
- Make sure to keep rowing at a slow pace during the rest interval to help recovery.
- Finally warm 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.
- Finish by breaking your arms smoothly towards your body.
- It's a short workout but if you do need to drink during the rest, take small sips after 60 seconds of the rest interval.
- Always change rate and power together.
- Get into a good flowing rhythm, moving the handle smoothly at the catch and at the finish while using your legs body and arms to power the rowing machine.
- Also take the time to warm up and cool down after each rowing workout, ensuring to stretch properly afterwards.
4 x 4 Minute Rowing Machine Workout
Power-up with this 4 x 4 Minute Rowing Machine Workout. Train for 2k, 5k and 6k Erg Tests by building this into your Rowing Training Schedule.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22 |
| 1 x 3 min | 3:00 | 27–30 |
| 1 x 3 min | 3:00 | - |
| 1 x 3 min | 3:00 | 27–30 |
| 1 x 3 min | 3:00 | - |
| 1 x 3 min | 3:00 | 27–30 |
| 1 x 3 min | 3:00 | - |
| 1 x 3 min | 3:00 | 27–30 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 46 min | Work Time: 16 min | Intensity: TR | Strokes: 854 | Avg Rate: 25 | Work Rate: 29
Steps- Row for 15 minutes warming up following the warm up intensity schedule.
- Row for 3 minutes at 27 – 30 strokes per minute at Transportation Rowing Intensity.
- Rest for 3 minutes
- Repeat the work / rest cycle 4 times total at Transportation Rowing Intensity.
- Keep rowing slowly during the rest interval.
- 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 by breaking your arms smoothly towards your body.
- This is a hard workout - don't use all your energy in the first phase.
- 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.
- Also take the time to warm up and cool down after each rowing workout, ensuring to stretch properly afterwards.
12 x 30 Stroke Rowing Machine Workout
Mix your Rowing Training with this 12 x 30 Stroke Rowing Machine Workout. Learn good Rowing Technique while working at High Intensity.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22 |
| 30 strokes hard/10 light | 10:00-15:00 | 28–30 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 45 min | Work Time: 15 min | Intensity: TR | Strokes: 810 | Avg Rate: 24 | Work Rate: 29
Steps- Warm up for 15 minutes following the warm up intensity schedule.
- Take a short break and get ready for the workout.
- Row for 30 strokes at 28 – 30 strokes per minute between Transportation Rowing Intensity to AN.
- Pull 10 strokes light at 20 strokes per minute.
- Repeat the 30/10 for a total of 12 times.
- Finish off by warming down with some easy erg 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.
- Always focus on good rowing machine technique - even when you are tired.
- Don't work too hard during the early part of workout - wait until the last 2-3 sets to push yourself if you feed good.
- Maintain your rhythm when the rate changes - avoid going too far off your target intensity.
- Don't work too hard - focus on enjoying the rhythm and flow of the rowing movement.
- Be sure to stick to the suggested intensity and stroke rate.
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