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.

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
1 x 5 min rest 5:00 -
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 5 min 5:00 20

Total Time: 50 min | Work Time: 20 min | Intensity: TR | Strokes: 840 | Avg Rate: 25 | Work Rate: 27

TR hard intervals

Steps
  • Warm up for 15 minutes following the suggested format here.
  • Take a short rest and prepare for the workout.
  • Row for 5 minutes at 26 – 28 strokes per minute at Transportation Level Rowing Intensity.
  • Rest for 5 minutes.
  • Row again for 5 minutes at 26 – 28 strokes per minute at Transportation Level Rowing Intensity.
  • Repeat this pattern so that you do 4 times 5 minutes of work.
  • Finally warm down with some 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. Use your legs to initially drive the handle towards the finish.
  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. 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. 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.
  5. Be sure to stick to the suggested intensity and stroke rate.

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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.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22
1 x 10 min 10:00 26
1 x 5 min 5:00 -
1 x 10 min 10:00 26
Rowing cool down 10 min 10:00 20

Total Time: 50 min | Work Time: 20 min | Intensity: AT/TR | Strokes: 1050 | Avg Rate: 24 | Work Rate: 26

AT TR hard difficult intervals

Steps
  • Spend 15 minutes warming up following the warm up schedulde here.
  • Next take a short break and get ready for the workout.
  • Row for 10 minutes at 26 strokes per minute on level Anaerobic Threshold Intensity.
  • Rest for 5 minutes.
  • Row again for 10 minutes at 26 strokes per minute on level Anaerobic Threshold Intensity and at TR towards the end of the 10 minutes.
  • Warm down with some 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. Keep your hands moving away at the finish for good rowing machine / erg technique.
  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. Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
  4. Also take the time to warm up and cool down after each rowing workout, ensuring to stretch properly afterwards.

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2 x 12 Minute Rowing Interval Workout

Anaerobic Threshold Boosting 2 x 12 Minute Rowing Interval Workout. Develop you Aerobic Power with the Rowing Machine while learning good Technique and Rhythm using Interval Training.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22
1 x 12 min 12:00 24–26
1 x 5 min 5:00 -
1 x 12 min 12:00 24–26
Rowing cool down 10 min 10:00 20

Total Time: 54 min | Work Time: 24 min | Intensity: AT | Strokes: 1106 | Avg Rate: 23 | Work Rate: 25

AT difficult intervals

Steps
  • Warm up for 15 minutes following the schedule.
  • Take a break and prepare for the session.
  • Row 12 minutes at 24 – 26 strokes per minute at Anaerobic Threshold Intensity.
  • Rest for 5 minutes.
  • Row again 12 minutes at 24 – 26 strokes per minute at Anaerobic Threshold Intensity.
  • Finish off by warming 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. Study some rowing machine technique and rowing drills to help with setting some basic positions while you are rowing.
  2. The rest is important - try to keep moving and pulling light.
  3. Make sure to warm up properly, but don't do too much work and save your effort for the workout.
  4. Also take the time to warm up and cool down after each rowing workout, ensuring to stretch properly afterwards.

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30 Minute High Tempo Rowing Workout

This 30 Minute High Tempo Rowing Workout will help boost your Rowing Endurance and Aerobic Capacity Zones. Learn Rowing Machine Tempo Technique while working out with a strong tempo.

Workout Snapshot

Detail Time (min) Rate
Rowing 15 minutes 15:00 22
1 x 30 minutes 30:00 22–26
Rowing 10 minute warm down 10:00 20

Total Time: 50 min | Work Time: 50 min | Intensity: AT | Strokes: 1080 | Avg Rate: 22 | Work Rate: 24

AT difficult

Steps
  • Begin with rowing for 15 minutes following the warm up schedule.
  • Row 30 minutes at Anaerobic Threshold Intensity rating 22 – 26 strokes per minute.
  • Look at the Pro Tips below to learn how to develop Tempo.
  • Warm down for 10 minutes easy rowing.
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. Focus on using your legs during the leg drive phase and use them to make a good tempo through to the finish.
  2. Don't pull too hard with your arms - use the momentum to keep your arms moving smoothly away from the finish to keep the tempo going.
  3. Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
  4. Have some water ready to drink for after the warm and at the end of the workout.

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