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

TR hard intervals

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.
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. Focus on your rowing machine form and technique.
  2. If you do need to drink during the rest interval, take small sips after 60 seconds of the rest.
  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. Try to enjoy the rhythm of the rowing movement.
  5. Be sure to stick to the suggested intensity and stroke rate.

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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

TR hard intervals

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.
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. Focus on your rowing machine form and technique.
  2. 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.
  3. When your rate drops, try to maintain your rhythm don't drop the power too much.
  4. Make sure to warm up properly, but don't do too much work and save your effort for the workout.
  5. Be sure to stick to the intensity and stroke rate.

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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

TR hard intervals

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
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. Move your hands away from the finish smoothly.
  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. Concentrate on changing rate and power together. Learn to get the feeling of higher rate and higher power (speed) working together.
  4. Don't work too hard - focus on enjoying the rhythm and flow of the rowing movement.

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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

TR hard intervals

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.
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. 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.
  3. Always change rate and power together.
  4. Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
  5. Use the full length of the slide - don't shorten up when you get tired.

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