3 x 5 Minute High Intensity Rowing Workout
Power-up your training with this 3 x 5 Minute High Intensity Rowing Workout. The Rate 26 - 28 is strokes per minute at Transportation Intensity Zone. The rest is 5 minutes with active interval recovery.
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 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 50 min | Work Time: 15 min | Intensity: TR | Strokes: 930 | Avg Rate: 24 | Work Rate: 27
Steps- Warm up for for 15 minutes following the schedule here.
- Take a short break to prepare for the workout.
- Row for 5 minutes at 26 – 28 strokes per minute at TR Rowing Intensity.
- Rest for 5 minutes.
- Repeat the 5 minutes at 26 – 28 strokes per minute at TR Rowing Intensity 3 times in total.
- Finally warm down for 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.
- Focus on your rowing machine form and technique.
- If you do need to drink during the rest interval, take small sips after 60 seconds of the rest.
- 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.
- Try to enjoy the rhythm of the rowing movement.
- Be sure to stick to the suggested intensity and stroke rate.
2 x 7 Minute 2k Erg Test Preparation Rowing Workout
Prepare for a 2k Erg Test with this 2 x 7 Minute Rowing Workout. This workout will improve the Oxygen Transportation Efficiency to your muscles as you power near 2k pace.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22 |
| 1 x 7 min | 7:00 | 26-28 |
| 1 x 7 min rest | 7:00 | - |
| 1 x 7 min | 7:00 | 26-28 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 46 min | Work Time: 14 min | Intensity: TR | Strokes: 530 | Avg Rate: 24 | Work Rate: 27
Steps- Spend 15 minutes warming up following the TR warm up schedule.
- Take a short break and get ready for the workout.
- Row for 7 minutes at 26 – 28 strokes per minute atTransportation Rowing Intensity Scale.
- Rest for 7 minutes with active light rowing.
- Row again for 7 minutes at 26 – 28 strokes per minute atTransportation Rowing Intensity Scale.
- 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.
- Focus on your rowing machine form and technique.
- Play around with your power as you change the rate between 28 and 28. Look to see if you can increase your pace/speed when the rate goes up.
- When your rate drops, try to maintain your rhythm don't drop the power too much.
- Make sure to warm up properly, but don't do too much work and save your effort for the workout.
- Be sure to stick to the intensity and stroke rate.
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.
5 x 2 Minute Hard Rowing Interval Workout
This 5 x 2 Minute Hard Rowing Interval Workout is ferocious. Boost your VO2 Max Rowing Race Pace Intensity rating 26-28 at High Transportation Intensity Zone.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing 15 min | 15:00 | 22 |
| 1 x 2 min | 2:00 | 26–28 |
| 1 x 2 min rest | 2:00 | - |
| 1 x 2 min | 2:00 | 26–28 |
| 1 x 2 min rest | 2:00 | - |
| 1 x 2 min | 2:00 | 26–28 |
| 1 x 2 min rest | 2:00 | - |
| 1 x 2 min | 2:00 | 26–28 |
| 1 x 2 min rest | 2:00 | - |
| 1 x 2 min | 2:00 | 26–28 |
| Rowing 10 minutes | 10:00 | 20 |
Total Time: 38 min | Work Time: 10 min | Intensity: TR | Strokes: 680 | Avg Rate: 25 | Work Rate: 27
Steps- Warm up for 15 minutes following the warm-up schedule here.
- Take a short break and get ready for the workout.
- Row for 2 minutes at Transportation Rowing Intensity rating 26 - 28 strokes per minute.
- Rest for 2 minutes.
- Repeat the work/rest 5 times in total.
- Warm down for 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.
- Use your legs to initially drive the handle towards the finish.
- 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.
- Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
- Use the full length of the slide - don't shorten up when you get tired.
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