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.


The Beginners Complete Guide to Rowing Book

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