5 x 2 Minute Power Rowing Interval Workout
Power-up with this 5 x 2 Minutes Power Rowing Interval Workout. Learn how to Pace your 500m Splits with good Rowing Form while working on Rate and Rhythm.
Workout Snapshot
Detail | Time (min) | Rate |
---|---|---|
Rowing warm up 15 min | 15:00 | 22 |
1 x 2 min | 2:00 | 25–28 |
1 x 2 min rest | 2:00 | - |
1 x 2 min | 2:00 | 25–28 |
1 x 2 min rest | 2:00 | - |
1 x 2 min | 2:00 | 25–28 |
1 x 2 min rest | 2:00 | - |
1 x 2 min | 2:00 | 25–28 |
1 x 2 min rest | 2:00 | - |
1 x 2 min | 2:00 | 25–28 |
Rowing cool down 10 min | 10:00 | 20 |
Total Time: 43 min | Work Time: 10 min | Intensity: TR | Strokes: 780 | Avg Rate: 24 | Work Rate: 27
Steps- Spend 15 minutes warming up following the warm-up schedule here.
- Row for 2 minutes at 25 – 28 strokes per minute at Transportation Rowing Intensity.
- Rest for 2 minutes and repeat (5 times in total).
- 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.
- Finish each stroke by moving your arms smoothly towards your body.
- Play around with your power as you change the rate. Look to see if you can increase your pace/speed when the rate goes up.
- Don't work too hard - focus on enjoying the rhythm and flow of the rowing movement.
Workouts you might also like
3 x 5 Minute TR Intensity Rowing Workout
3 x 5 Minute Oxygen Transportation Intensity Rowing Workout. Train your TR Rowing Intensity Zone to boost your ability to row near Race Pace rating 28 Strokes per Minute.
50 min | TR | 24 | 920
View Workout-
Total 50 min -
Work 15 min -
Avg Rate 27 spm -
TR
2 x 12 Minute Rowing Intervals
These 2 x 12 Minute Rowing Workout Intervals at Anaerobic Threshold Intensity will help get you ready for 6K, 5K and 2K Erg Tests. Build this workout into your weekly rowing schedule.
54 min | AT/TR | 23 | 1130
View Workout-
Total 54 min -
Work 24 min -
Avg Rate 27 spm -
AT/TR
10 x 30 Stroke Rowing Interval Workout
Row this 10 x 30 Stroke Rowing Interval Workout at Anaerobic Threshold Intensity. Learn good Rowing Technique while Rowing Hard with good Rhythm and Intensity.
40 min | AT | 24 | 810
View Workout-
Total 40 min -
Work 15 min -
Avg Rate 28 spm -
AT
2 x 20 Minute Rowing Endurance Intervals
This 2 x 20 Minute Rowing Endurance Interval workout will Improve your Aerobic Endurance Base. Build this into your Rowing Training Schedule at least once per week in the off-season.
60 min | UT1 | 23 | 1080
View Workout-
Total 60 min -
Work 40 min -
Avg Rate 23 spm -
UT1