2 x 5 Minute Interval Rowing Workout

A sharp 2 x 5 minute Interval Rowing Workout. Transform your Rowing Training from basic Endurance to High Aerobic UT1 Intensity Training with this easy-to-follow workout.

Workout Snapshot

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

Total Time: 30 min | Work Time: 10 min | Intensity: UT1 | Strokes: 520 | Avg Rate: 21 | Work Rate: 23

UT1 intervals

Steps
  • Spend 10 minutes warming up by following the warm up schedule here.
  • Next get ready for the workout.
  • Row for 5 minutes at 22 – 24 strokes per minute at level UT1 Rowing Intensity.
  • Rest for 2 minutes and repeat.
  • Finish your training with some easy warm down rowing.
Warm-up
  • UT1 10 min 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 and hold the rate steady at 18-20
  • After 3 minutes, increase power again to near UT2 pace at 20 stokes per minute
  • After 7 minutes, stop and sip some water.
  • Start rowing again and aim for 30 strokes at your UT1 pace.
  • Coming up on 10 minutes, do 10 strokes at your AT pace.
  • Stop and get ready for the workout.
Pro Tips Pro

  1. Sit up and pitch your body slightly forward on the recovery phase.
  2. It's a short but difficult 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. 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. Set your feet height in the optimum position - check the rowing machine setup] guide.

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2 x 10 Minute Anaerobic Threshold Rowing Workout

Improve your Rowing Anaerobic Threshold with this 2 x 10 minute Rowing Machine Erg Workout. Learn how to hold good Rowing Technique while developing your Aerobic capacity.

Workout Snapshot

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

Total Time: 45 min | Work Time: 20 min | Intensity: UT1/AT | Strokes: 500 | Avg Rate: 22 | Work Rate: 23

UT1 AT difficult intervals

Steps
  • Row for 15 minutes warming up following the warm up guide here.
  • Then take a short break and get ready for the workout.
  • Row for 10 minutes at 22 – 24 strokes per minute between UT1 and Anaerobic Threshold Intensity.
  • Rest for 5 minutes and repeat
  • Finish your rowing training session with 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. Think about your rowing machine technique. rowing well is about holding good technique while working effectively.
  2. The rest is important - try to keep moving and pulling light.
  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 up during the rest phase and at end of the workout.

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12 Minute Strength Endurance Rowing Workout

This Hard 12 Minute Strength Endurance Rowing Workout will help you to develop your Rowing Strength and Endurance. Maintain your Technique as you go through the Zones and Intensity Phases.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 20
1 x 6 min 6:00 22
1 x 4 min 4:00 24
1 x 2 min 2:00 24
Rowing cool down 10 min 10:00 20

Total Time: 32 min | Work Time: 12 min | Intensity: UT1/AT | Strokes: 776 | Avg Rate: 22 | Work Rate: 24

UT1 AT difficult

Steps
  • Begin this workout with 15 minutes following the warm up guide.
  • Take a short break and get ready for the workout.
  • Row for 6 minutes at 22 strokes per minute at UT1 Rowing Intensity.
  • Then move up to 24 strokes per minute just below Anaerobic Threshold Intensity for 4 minutes.
  • Finally raise your rate and intensity for 2 minutes to Anaerobic Threshold Intensity intensity at 24.
  • Finish off your rowing training session by warming down with 10 minutes easy.
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.
  2. The rest is important - try to keep moving and pulling light.
  3. When your rate drops, try to maintain your rhythm don't drop the power too much.
  4. Don't work too hard - focus on enjoying the rhythm and flow of the rowing movement.
  5. Use the full length of the slide.

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