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

TR hard intervals

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.
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. Finish each stroke by moving your arms smoothly towards your body.
  2. 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.
  3. Don't work too hard - focus on enjoying the rhythm and flow of the rowing movement.


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