8 x 2 Minute Interval Power Rowing Workout

Power-up with this 8 x 2 Minute Interval Power Rowing Workout. Improve your VO2 Max and Race Pace Intensity rating 26-28 at High Intensity.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22–24
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
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 cool down 10 min 10:00 20

Total Time: 55 min | Work Time: 16 min | Intensity: TR/AN | Strokes: 520 | Avg Rate: 26 | Work Rate: 27

TR extreme hard intervals

Steps
  • Warm up for 15 minutes following the warm up intensity schedule here.
  • Next, take a short break to prepare.
  • Row for 2 minutes at 26 – 28 strokes per minute at Transportation Rowing Intensity.
  • Rest for 2 minutes.
  • Repeat the work/rest 8 times total.
  • Finally cool down with 10 minutes very 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. Finish each stroke by pulling your arms smoothly towards your body.
  2. Take small sips of water after 60 seconds of the rest interval.
  3. Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
  4. Be sure to stick to the suggested intensity and stroke rate.

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2k Rowing Machine Training With 7 Minute Intervals

Target your 2k Rowing Machine Time with this 2 x 7 Minute Rowing Machine Interval Workout. Row with solid Technique while working near you 2k Race Zone.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22–24
1 x 7 min 7:00 26-30
1 x 7 min rest 7:00 -
1 x 7 min 7:00 26-30
Rowing cool down 10 min 10:00 20

Total Time: 46 min | Work Time: 14 min | Intensity: TR | Strokes: 570 | Avg Rate: 26 | Work Rate: 28

TR hard intervals

Steps
  • Warm up for 15 minutes following the warm up intensity schedule here.
  • Take a short break and get ready for the workout.
  • Row for 7 minutes at 26 – 28 strokes per minute at Transportation Rowing Intensity.
  • Rest for 7 minutes doing some active rowing recovery at a slow pace.
  • Row again for 7 minutes at 26 – 28 strokes per minute at Transportation Rowing Intensity.
  • 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 keeping your rowing machine technique consistent.
  2. This is a hard workout - don't use all your energy in the first 7 minutes.
  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.

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5 x 3 Minute Powerful Rowing Workouts

Give your Training a Lift with 5 x 3 Minute Powerful Rowing Workouts. Row for 3 minutes just below 2k Race Intensity in your power zone. Target Rate is 26-30 strokes per minute.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22–26
1 x 3 min 3:00 26–30
1 x 3 min rest 3:00 -
1 x 3 min 3:00 26–30
1 x 3 min rest 3:00 -
1 x 3 min 3:00 26–30
1 x 3 min rest 3:00 -
1 x 3 min 3:00 26–30
1 x 3 min rest 3:00 -
1 x 3 min 3:00 26–30
Rowing cool down 10 min 10:00 20

Total Time: 52 min | Work Time: 15 min | Intensity: UT1/TR | Strokes: 920 | Avg Rate: 25 | Work Rate: 28

UT1 TR hard intervals

Steps
  • Warm up for 15 minutes at 22 strokes per minute including some power 10s following the warm up schedule here.
  • Take a break and prepare for the workout.
  • Row for 3 minutes at 26 – 30 strokes per minute at Transportation Rowing Intensity.
  • Rest for 3 minutes while doing some very easy rowing.
  • Row again for 3 minutes at 26 – 30 strokes per minute at Transportation Rowing Intensity.
  • Repeat the work/rest interval a total of 5 times.
  • Finish off by warming down with some easy erg 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. Keep your hands moving away at the finish for good rowing machine / erg technique.
  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. Increase your power and speed when the rate changes up.
  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. If you get too tired, you can modify this workout to 4 x 3 minutes or 3 x 3 minutes.

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