5 Minute Interval Rowing Workout

2 x 5 Minute Interval Rowing Workout. After a step-by-step warm-up, get started with 5 minutes Rowing at UT1 Intensity scale before the first Rest Interval.

Workout Snapshot

Detail	Time (min)	Rate
Rowing warm up 10 min	10:00	20
1 x 5 min	5:00	22
1 x 2 min rest	2:00	-
1 x 5 min	5:00	22
Cool down rowing 5 min	5:00	22

Total Time: 22 min | Work Time: 10 min | Intensity: UT1 | Strokes: 530 | Avg Rate: 22 | Work Rate: 22

UT1 intervals

Steps

• Row for 10 minutes warming up following the warm up guide.
• Next, take a short break and get ready for the workout.
• Row for 5 minutes at 22 strokes per minute at UT1 rowing intensity.
• Rest for 2 minutes.
• Row again for 5 minutes at 22 strokes per minute at UT1 Rowing Intensity.
• Warm down with some easy 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. Always focus on good rowing machine technique - even when you are tired.
2. Focus on using your legs, body and arms in a good rhythm through the middle of the workout.
3. If your rate or power drops, try to maintain your rhythm.
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.