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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