2k Race Rowing Training Workout
Raise your Anaerobic Threshold for a 2k Race with this Rowing Workout. Explode your Aerobic Power to Back yourself for that upcoming 2k Erg.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22 |
| 1 x 15 min | 15:00 | 24–28 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 40 min | Work Time: 15 min | Intensity: AT/TR | Strokes: 890 | Avg Rate: 26 | Work Rate: 26
Steps- Spend 15 minutes warming up following the warm up schedule for hard transportation intensity rowing here.
- Next, get ready for the workout by taking a sip of water and focusing.
- Row for 15 minutes at 26 – 28 strokes per minute at between Anaerobic Threshold Intensity and TR intensity.
- Vary your rating and intensity freely.
- Finish your rowing training session with an easy 10 cool down minute row.
- 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.
- Don't work too hard during the early part of workout - wait until the last 1-2 minutes to push yourself if you feed good.
- Maintain your rhythm when the rate changes - avoid going too far off your target intensity.
- 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.
- Keep your face muscles relaxed when the going gets tough.
7 Minute Rowing Machine Interval Workout
Power-up with this 7 Minute Rowing Machine Interval Workout. Boost your fat and carbo burning engine and power endurance with this Intense Anaerobic Threshold Zone Rowing Workout.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22 |
| 1 x 7 min | 7:00 | 24–26 |
| 1 x 5 min rest | 2:00 | - |
| 1 x 7 min | 7:00 | 24–26 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 41 min | Work Time: 14 min | Intensity: AT/TR | Strokes: 866 | Avg Rate: 23 | Work Rate: 25
AT TR hard difficult intervals
Steps- Row for 15 minutes warming up at level 2.
- Then take a short break and get ready for the workout.
- Erg for 7 minutes at 24 – 26 strokes per minute between Anaerobic Threshold Intensity and Transportation Rowing Intensity.
- Rest for 5 minutes and repeat the 7 minutes again.
- Finish your rowing session with an easy row 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.
- Think about your rowing machine technique. rowing well is about holding good technique while working effectively.
- Don't work too hard during the early part of workout - wait until the last 1-2 minutes to push yourself if you feed good.
- Concentrate on changing rate and power together. Learn to get the feeling of higher rate and higher power (speed) working together.
- 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.
- Be sure to stick to the suggested intensity and stroke rate.
3 x 3 Minute Rowing Intervals
Raise your VO2 Max with these 3 x 3 Minute Rowing Intervals. Learn Interval Training for a 2k, 6k or 1k Rowing Machine Test. Train Power and Technique together.
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 |
| Rowing 10 min | 10:00 | 22 |
Total Time: 35 min | Work Time: 9 min | Intensity: TR | Strokes: 774 | Avg Rate: 36 | Work Rate: 27
Steps- Begin this training session with a 15 minutes vigorous warm up - following the schedule here.
- Take a short break and get ready for the workout.
- Row for 3 minutes at 26 – 28 strokes per minute at level Transportation Rowing Intensity.
- Rest for 3 minutes and repeat (3 times total).
- Finish off your rowing training session by rowing and cooling down 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 smoothly away at the finish for good rowing machine / erg technique.
- Focus on using your legs, body and arms in a good rhythm through the middle of the workout.
- If your power drops, try to maintain your rhythm don't drop the rate too much.
- 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.
- Be sure to stick to the suggested intensity and stroke rate.
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