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
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.
- 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 each stroke by pulling your arms smoothly towards your body.
- Take small sips of water after 60 seconds of the rest interval.
- Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
- Be sure to stick to the suggested intensity and stroke rate.
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
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.
- 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 keeping your rowing machine technique consistent.
- This is a hard workout - don't use all your energy in the first 7 minutes.
- 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.
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
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.
- 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.
- Keep your hands moving away at the finish for good rowing machine / erg technique.
- 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.
- Increase your power and speed when the rate changes up.
- 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.
- If you get too tired, you can modify this workout to 4 x 3 minutes or 3 x 3 minutes.
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