Extreme Rowing Workouts (2 results)
Extreme Rowing Machine Workouts. Browse a list of Extreme Rowing Workouts Built by Time and Interval between 1 and 60 minutes. Learn Warm-up, Form and Pro Tips to Enhance your Workout.
8 x 2 Minute Interval Power Rowing Workout
Power-up with this 8 x 2 Minute Interval Power Rowing Workout. Improve your VO2 Max and Race Pace Intensity rating 26-28 at High Intensity.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22–24 |
| 1 x 2 min | 2:00 | 26-28 |
| 1 x 2 min rest | 2:00 | - |
| 1 x 2 min | 2:00 | 26-28 |
| 1 x 2 min rest | 2:00 | - |
| 1 x 2 min | 2:00 | 26-28 |
| 1 x 2 min rest | 2:00 | - |
| 1 x 2 min | 2:00 | 26-28 |
| 1 x 2 min rest | 2:00 | - |
| 1 x 2 min | 2:00 | 26-28 |
| 1 x 2 min rest | 2:00 | - |
| 1 x 2 min | 2:00 | 26-28 |
| 1 x 2 min rest | 2:00 | - |
| 1 x 2 min | 2:00 | 26-28 |
| 1 x 2 min rest | 2:00 | - |
| 1 x 2 min | 2:00 | 26-28 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 55 min | Work Time: 16 min | Intensity: TR/AN | Strokes: 520 | Avg Rate: 26 | Work Rate: 27
Steps- Warm up for 15 minutes following the warm up intensity schedule here.
- Next, take a short break to prepare.
- Row for 2 minutes at 26 – 28 strokes per minute at Transportation Rowing Intensity.
- Rest for 2 minutes.
- Repeat the work/rest 8 times total.
- Finally cool down with 10 minutes very easy rowing.
- 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 pulling your arms smoothly towards your body.
- Take small sips of water after 60 seconds of the rest interval.
- Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
- Be sure to stick to the suggested intensity and stroke rate.
7 x 2 Minute Rowing Interval Workout
Extreme High Intensity 7 x 2 Minute Rowing Interval Workout. Improve your 2k and 1k Race Pace Intensity with this workout. Focus on Power and Technique while developing your Power.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22 |
| 1 x 2 min | 2:00 | 28–30 |
| 1 x 2 min rest | 2:00 | - |
| 1 x 2 min | 2:00 | 28–30 |
| 1 x 2 min rest | 2:00 | - |
| 1 x 2 min | 2:00 | 28–30 |
| 1 x 2 min rest | 2:00 | - |
| 1 x 2 min | 2:00 | 28–30 |
| 1 x 2 min rest | 2:00 | - |
| 1 x 2 min | 2:00 | 28–30 |
| 1 x 2 min rest | 2:00 | - |
| 1 x 2 min | 2:00 | 28–30 |
| 1 x 2 min rest | 2:00 | - |
| 1 x 2 min | 2:00 | 28–30 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 51 min | Work Time: 14 min | Intensity: TR/AN | Strokes: 922 | Avg Rate: 27 | Work Rate: 29
Steps- Erg for 15 minutes warming up following the warm up intensity schedule..
- Row for 2 minutes at 28 – 30 strokes per minute at Transportation Rowing Intensity.
- Rest for 2 minutes.
- Repeat 7 times in total.
- Make sure to keep rowing at a slow pace during the rest interval to help recovery.
- Finally warm down with 10 minutes easy rowing.
- 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 by breaking your arms smoothly towards your body.
- It's a short workout but if you do need to drink during the rest, take small sips after 60 seconds of the rest interval.
- Always change rate and power together.
- 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.
- Also take the time to warm up and cool down after each rowing workout, ensuring to stretch properly afterwards.