Hard Rowing Workouts (26 results)
Hard Rowing Machine Workouts. Browse a list of Hard Rowing Workouts Built by Time and Interval between 1 and 60 minutes. Learn Warm-up, Form and Pro Tips to Enhance your Workout.
5 x 2 Minute High Intensity Rowing Workout Intervals
Row this 5 x 2 Minute High Intensity Rowing Workout Intervals. After warming up, start with 2 minutes at 24 – 26 strokes per minute focusing on power and technique.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 20 |
| 1 x 2 min | 2:00 | 24–26 |
| 1 x 2 min rest | 2:00 | - |
| 1 x 2 min | 2:00 | 24–26 |
| 1 x 2 min rest | 2:00 | - |
| 1 x 2 min | 2:00 | 24–26 |
| 1 x 2 min rest | 2:00 | - |
| 1 x 2 min | 2:00 | 24–26 |
| 1 x 2 min rest | 2:00 | - |
| 1 x 2 min | 2:00 | 24–26 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 43 min | Work Time: 10 min | Intensity: AT/TR | Strokes: 740 | Avg Rate: 24 | Work Rate: 25
AT TR hard difficult intervals
Steps- Row for 15 minutes warming up following the warm up plan to get ready for this intense rowing machine workout.
- Next take a 2 minute break, take a sip of water and get ready for the workout.
- Row 2 minutes at 24 – 26 strokes per minute at TR rowing intesnsity. Focus on power and technique.
- Row light for 2 minutes to recover for the next piece.
- Repeat (5 times in total).
- Finish by warming down with some 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.
- Focus on keeping your rowing machine technique consistent.
- Don't work too hard during the early part of workout - wait until the last 1-2 minutes to push yourself if you feed good.
- Maintain your rhythm when the rate changes - avoid going too far off your target intensity.
- Don't work too hard - focus on enjoying the rhythm and flow of the rowing movement.
- Have some water ready to drink after the warm up, during the rest phase and at end of the workout.
High Intensity 5 Minute Rowing Machine Intervals
Train Hard with this High Intensity 5 Minute Rowing Intervals workout. Row between Anaerobic Threshold and Transportation Intensity rating 26-28 while holding good technique.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22 |
| 1 x 5 min | 5:00 | 26–28 |
| 1 x 5 min Rest | 5:00 | - |
| 1 x 5 min | 5:00 | 26–28 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 40 min | Work Time: 10 min | Intensity: TR | Strokes: 790 | Avg Rate: 26 | Work Rate: 27
Steps- Spend 15 minutes rowing warm up very well, following the warm up schedule here.
- Next get ready for the workout.
- Row for 5 minutes at 26 – 28 strokes per minute at TR rowing intensity.
- Rest for 7 minutes and repeat.
- Finish your rowing training with an easy 10 minute cool down row.
- 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.
- Always focus on good rowing machine technique - even when you are tired.
- It's a short hard workout and if you need to drink during the rest, take small sips after 60 seconds of the rest interval.
- Concentrate on changing rate and power together. Learn to get the feeling of higher rate and higher power (speed) working together.
- 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.
2 x 7 Minutes Hard Interval Rowing Workout
Boost your Rowing Power with this 2 x 7 Minutes Hard Interval Rowing Workout. Challenge your Training Routine and prepare for a 2K Erg Test with this great workout.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 20-22 |
| 1 x 7 min | 7:00 | 24–26 |
| 1 x 5 min | 5:00 | - |
| 1 x 7 min | 7:00 | 24–26 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 39 min | Work Time: 14 min | Intensity: UT1/TR | Strokes: 536 | Avg Rate: 25 | Work Rate: 25
Steps- Row for 15 minutes warming up following the schedule here.
- Then take a short break and get ready for the workout.
- Row for 7 minutes at 24 – 26 strokes per minute between UT1 and TR.
- Only reach TR near the end of the 7 minutes (for the final 60 seconds)
- Rest for 7 minutes.
- Row again for 7 minutes at 24 – 26 strokes per minute between UT1 and TR.
- Again, you should only reach TR near the end of the 7 minutes (for the final 60 seconds)
- Finish your rowing session with an easy cool down row 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.
- Think about your rowing machine technique. rowing well is about holding good technique while working effectively.
- Don't work too hard during the early part of workout - wait until the last 1 minute to push yourself if you feed good.
- Concentrate on changing rate and power together. Learn to get the feeling of higher rate and higher power (speed) working together.
- Don't work too hard - focus on enjoying the rhythm and flow of the rowing movement.
- Use your core at the finish of the stroke.
2k Race Rowing Training Workout
Raise your Anaerobic Threshold for a 2k Race with this Rowing Workout. Explode your Aerobic Power to Back yourself for that upcoming 2k Erg.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22 |
| 1 x 15 min | 15:00 | 24–28 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 40 min | Work Time: 15 min | Intensity: AT/TR | Strokes: 890 | Avg Rate: 26 | Work Rate: 26
Steps- Spend 15 minutes warming up following the warm up schedule for hard transportation intensity rowing here.
- Next, get ready for the workout by taking a sip of water and focusing.
- Row for 15 minutes at 26 – 28 strokes per minute at between Anaerobic Threshold Intensity and TR intensity.
- Vary your rating and intensity freely.
- Finish your rowing training session with an easy 10 cool down minute row.
- 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.
- Keep your hands moving away at the finish for good rowing machine / erg technique.
- Don't work too hard during the early part of workout - wait until the last 1-2 minutes to push yourself if you feed good.
- Maintain your rhythm when the rate changes - avoid going too far off your target intensity.
- 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.
- Keep your face muscles relaxed when the going gets tough.
7 Minute Rowing Machine Interval Workout
Power-up with this 7 Minute Rowing Machine Interval Workout. Boost your fat and carbo burning engine and power endurance with this Intense Anaerobic Threshold Zone Rowing Workout.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22 |
| 1 x 7 min | 7:00 | 24–26 |
| 1 x 5 min rest | 2:00 | - |
| 1 x 7 min | 7:00 | 24–26 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 41 min | Work Time: 14 min | Intensity: AT/TR | Strokes: 866 | Avg Rate: 23 | Work Rate: 25
AT TR hard difficult intervals
Steps- Row for 15 minutes warming up at level 2.
- Then take a short break and get ready for the workout.
- Erg for 7 minutes at 24 – 26 strokes per minute between Anaerobic Threshold Intensity and Transportation Rowing Intensity.
- Rest for 5 minutes and repeat the 7 minutes again.
- Finish your rowing session with an easy row 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.
- Think about your rowing machine technique. rowing well is about holding good technique while working effectively.
- Don't work too hard during the early part of workout - wait until the last 1-2 minutes to push yourself if you feed good.
- Concentrate on changing rate and power together. Learn to get the feeling of higher rate and higher power (speed) working 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.
- Be sure to stick to the suggested intensity and stroke rate.
3 x 3 Minute Rowing Intervals
Raise your VO2 Max with these 3 x 3 Minute Rowing Intervals. Learn Interval Training for a 2k, 6k or 1k Rowing Machine Test. Train Power and Technique together.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22 |
| 1 x 3 min | 3:00 | 26–28 |
| 1 x 3 min rest | 3:00 | – |
| 1 x 3 min | 3:00 | 26–28 |
| 1 x 3 min rest | 3:00 | – |
| 1 x 3 min | 3:00 | 26–28 |
| Rowing 10 min | 10:00 | 22 |
Total Time: 35 min | Work Time: 9 min | Intensity: TR | Strokes: 774 | Avg Rate: 36 | Work Rate: 27
Steps- Begin this training session with a 15 minutes vigorous warm up - following the schedule here.
- Take a short break and get ready for the workout.
- Row for 3 minutes at 26 – 28 strokes per minute at level Transportation Rowing Intensity.
- Rest for 3 minutes and repeat (3 times total).
- Finish off your rowing training session by rowing and cooling down 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.
- Keep your hands moving smoothly away at the finish for good rowing machine / erg technique.
- Focus on using your legs, body and arms in a good rhythm through the middle of the workout.
- If your power drops, try to maintain your rhythm don't drop the rate too much.
- 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.
- Be sure to stick to the suggested intensity and stroke rate.
2 X10 Minute Rowing Workout With Power Changes
Get ready to Power-up with this 2 X10 Minute Rowing Workout With Power Changes. Start at rate 22 finish at rate 27-28 while increasing your power per stroke.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22 |
| 1 x 4 min | 4:00 | 22 |
| 1 x 3 min | 3:00 | 24 |
| 1 x 2 min | 2:00 | 26 |
| 1 x 1 min | 1:00 | 27 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 35 min | Work Time: 10 min | Intensity: AT/TR | Strokes: 769 | Avg Rate: 24 | Work Rate: 25
Steps- Warm up for 15 minutes following the schedule here.
- Stop, take a short rest and prepare for the rowing session.
- Row 4 minutes at 22 strokes per minute at [UT1](/rowing-intensity-scale intensity.
- Move on to 3 minutes at 24 strokes per minute at Anaerobic Threshold Intensity.
- Change up to 2 minutes at 26 strokes per minute slightly above Anaerobic Threshold Intensity.
- Finally move to 1 minute at 27 strokes per minute TR intensity.
- Finish off by warming down with some easy cool-down 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.
- Move your hands away from the finish smoothly at the same pace they arrived.
- Focus on using your legs, body and arms in a good rhythm through the middle of the workout.
- Concentrate on changing rate and power together. Learn to get the feeling of higher rate and higher power (speed) working together.
- Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
- Use the full length of the slide.
2 x 8 Minute Power Rowing Workout
Ironclad 2 x 8 Minute Power Rowing Workout designed to boost you Anaerobic Threshold and Transportation Rowing Energy Systems. Prepare for a 2k, 6K or 5k Erg Test using this workout.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22 |
| 1 x 8 min | 8:00 | 26 |
| 1 x 4 min | 4:00 | - |
| 1 x 8 min | 8:00 | 26 |
| Rowing cool down 5 min | 5:00 | 20 |
Total Time: 40 min | Work Time: 16 min | Intensity: AT/TR | Strokes: 836 | Avg Rate: 24 | Work Rate: 26
AT TR hard difficult intervals
Steps- Warm up for 15 minutes following the schedule here.
- Take a short break and get ready for the workout.
- Row for 8 minutes at 26 strokes per minute between Anaerobic Threshold Intensity and TR.
- Focus on power and efficiency per stroke.
- Rest for 4 minutes.
- Row again for 8 minutes at 26 strokes per minute between Anaerobic Threshold Intensity and TR.
- Warm down with some light rowing and stretching afterwards.
- 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.
- Sit up and pitch your body slightly forward on the recovery phase.
- Break down each piece as a separate challenge to be completed. Approach each one as a stand alone workout - don't think about the next or the last workout.
- Increase your power and speed when the rate changes up.
- 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.
- Stay relaxed when you get tired.
4 x 5 Minutes 6k Rowing Training Workout
Train for a 6k Rowing Machine Test with this 4 x 5 minutes Rowing Workout. Rate 26-28 at VO2 Max Transportation level Rowing Intensity with 5 minute rest intervals.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22 |
| 1 x 5 min | 5:00 | 26–28 |
| 1 x 5 min rest | 5:00 | - |
| 1 x 5 min | 5:00 | 26–28 |
| 1 x 5 min rest | 5:00 | - |
| 1 x 5 min | 5:00 | 26–28 |
| 1 x 5 min rest | 5:00 | - |
| 1 x 5 min | 5:00 | 26–28 |
| Rowing cool down 5 min | 5:00 | 20 |
Total Time: 50 min | Work Time: 20 min | Intensity: TR | Strokes: 840 | Avg Rate: 25 | Work Rate: 27
Steps- Warm up for 15 minutes following the suggested format here.
- Take a short rest and prepare for the workout.
- Row for 5 minutes at 26 – 28 strokes per minute at Transportation Level Rowing Intensity.
- Rest for 5 minutes.
- Row again for 5 minutes at 26 – 28 strokes per minute at Transportation Level Rowing Intensity.
- Repeat this pattern so that you do 4 times 5 minutes of work.
- Finally warm down with some 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.
- Use your legs to initially drive the handle towards the finish.
- 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.
- Keep the same good rowing rhythm when the rates change. Look for a ratio of 1:2 - 1 part drive phase and 2 parts recovery phase.
- 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.
- Be sure to stick to the suggested intensity and stroke rate.
2 x 10 Minute High Tempo Rowing Machine Workout
Power-up with this 2 x 10 Minute High Tempo Rowing Machine Workout. Boost your Fat and Carbohydrate Burning Energy Systems while learning how to Row with good style and tempo.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22 |
| 1 x 10 min | 10:00 | 26 |
| 1 x 5 min | 5:00 | - |
| 1 x 10 min | 10:00 | 26 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 50 min | Work Time: 20 min | Intensity: AT/TR | Strokes: 1050 | Avg Rate: 24 | Work Rate: 26
AT TR hard difficult intervals
Steps- Spend 15 minutes warming up following the warm up schedulde here.
- Next take a short break and get ready for the workout.
- Row for 10 minutes at 26 strokes per minute on level Anaerobic Threshold Intensity.
- Rest for 5 minutes.
- Row again for 10 minutes at 26 strokes per minute on level Anaerobic Threshold Intensity and at TR towards the end of the 10 minutes.
- Warm down with some 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.
- Keep your hands moving away at the finish for good rowing machine / erg technique.
- 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.
- Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
- Also take the time to warm up and cool down after each rowing workout, ensuring to stretch properly afterwards.
3 x 5 Minute High Intensity Rowing Workout
Power-up your training with this 3 x 5 Minute High Intensity Rowing Workout. The Rate 26 - 28 is strokes per minute at Transportation Intensity Zone. The rest is 5 minutes with active interval recovery.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22 |
| 1 x 5 min | 5:00 | 26–28 |
| 1 x 5 min rest | 5:00 | - |
| 1 x 5 min | 5:00 | 26–28 |
| 1 x 5 min rest | 5:00 | - |
| 1 x 5 min | 5:00 | 26–28 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 50 min | Work Time: 15 min | Intensity: TR | Strokes: 930 | Avg Rate: 24 | Work Rate: 27
Steps- Warm up for for 15 minutes following the schedule here.
- Take a short break to prepare for the workout.
- Row for 5 minutes at 26 – 28 strokes per minute at TR Rowing Intensity.
- Rest for 5 minutes.
- Repeat the 5 minutes at 26 – 28 strokes per minute at TR Rowing Intensity 3 times in total.
- Finally warm down for 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.
- Focus on your rowing machine form and technique.
- If you do need to drink during the rest interval, take small sips after 60 seconds of the rest.
- Keep the same good rowing rhythm when the rates change. Look for a ratio of 1:2 - 1 part drive phase and 2 parts recovery phase.
- Try to enjoy the rhythm of the rowing movement.
- Be sure to stick to the suggested intensity and stroke rate.
2 x 7 Minute 2k Erg Test Preparation Rowing Workout
Prepare for a 2k Erg Test with this 2 x 7 Minute Rowing Workout. This workout will improve the Oxygen Transportation Efficiency to your muscles as you power near 2k pace.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22 |
| 1 x 7 min | 7:00 | 26-28 |
| 1 x 7 min rest | 7:00 | - |
| 1 x 7 min | 7:00 | 26-28 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 46 min | Work Time: 14 min | Intensity: TR | Strokes: 530 | Avg Rate: 24 | Work Rate: 27
Steps- Spend 15 minutes warming up following the TR warm up schedule.
- Take a short break and get ready for the workout.
- Row for 7 minutes at 26 – 28 strokes per minute atTransportation Rowing Intensity Scale.
- Rest for 7 minutes with active light rowing.
- Row again for 7 minutes at 26 – 28 strokes per minute atTransportation Rowing Intensity Scale.
- 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.
- Focus on your rowing machine form and technique.
- Play around with your power as you change the rate between 28 and 28. Look to see if you can increase your pace/speed when the rate goes up.
- When your rate drops, try to maintain your rhythm don't drop the power too much.
- Make sure to warm up properly, but don't do too much work and save your effort for the workout.
- Be sure to stick to the intensity and stroke rate.
4 x 3 Minute Race Rowing Intervals
Power-up your High Intensity Rowing Zone with this 4 x 3 Minute Race Rowing Intervals. This Intense Rowing Workout requires a big focus on Power and Technique.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22 |
| 1 x 3 min | 3:00 | 26–28 |
| 1 x 3 min rest | 3:00 | - |
| 1 x 3 min | 3:00 | 26–28 |
| 1 x 3 min rest | 3:00 | - |
| 1 x 3 min | 3:00 | 26–28 |
| 1 x 3 min rest | 3:00 | - |
| 1 x 3 min | 3:00 | 26–28 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 46 min | Work Time: 12 min | Intensity: TR | Strokes: 842 | Avg Rate: 25 | Work Rate: 27
Steps- Warm up for 15 minutes at following the TR warm up schedule.
- Take a short rest and prepare for the session.
- Row 3 minutes at 26 – 28 strokes per minute at TR Intensity Zone.
- Rest for 3 minutes
- Row again for 3 minutes at 26 – 28 strokes per minute at TR Intensity Zone. Repeat the rest/row cycle 4 times in total.
- Finish off by cooling 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.
- Move your hands away from the finish smoothly.
- Break down each piece as a separate challenge to be completed. Approach each one as a stand alone workout - don't think about the next or the last workout.
- Concentrate on changing rate and power together. Learn to get the feeling of higher rate and higher power (speed) working together.
- Don't work too hard - focus on enjoying the rhythm and flow of the rowing movement.
5 x 2 Minute Hard Rowing Interval Workout
This 5 x 2 Minute Hard Rowing Interval Workout is ferocious. Boost your VO2 Max Rowing Race Pace Intensity rating 26-28 at High Transportation Intensity Zone.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing 15 min | 15:00 | 22 |
| 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 10 minutes | 10:00 | 20 |
Total Time: 38 min | Work Time: 10 min | Intensity: TR | Strokes: 680 | Avg Rate: 25 | Work Rate: 27
Steps- Warm up for 15 minutes following the warm-up schedule here.
- Take a short break and get ready for the workout.
- Row for 2 minutes at Transportation Rowing Intensity rating 26 - 28 strokes per minute.
- Rest for 2 minutes.
- Repeat the work/rest 5 times in total.
- Warm down for 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.
- Use your legs to initially drive the handle towards the finish.
- 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.
- Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
- Use the full length of the slide - don't shorten up when you get tired.
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.
2k Rowing Machine Training With 7 Minute Intervals
Target your 2k Rowing Machine Time with this 2 x 7 Minute Rowing Machine Interval Workout. Row with solid Technique while working near you 2k Race Zone.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22–24 |
| 1 x 7 min | 7:00 | 26-30 |
| 1 x 7 min rest | 7:00 | - |
| 1 x 7 min | 7:00 | 26-30 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 46 min | Work Time: 14 min | Intensity: TR | Strokes: 570 | Avg Rate: 26 | Work Rate: 28
Steps- Warm up for 15 minutes following the warm up intensity schedule here.
- Take a short break and get ready for the workout.
- Row for 7 minutes at 26 – 28 strokes per minute at Transportation Rowing Intensity.
- Rest for 7 minutes doing some active rowing recovery at a slow pace.
- Row again for 7 minutes at 26 – 28 strokes per minute at Transportation Rowing Intensity.
- 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.
- Focus on keeping your rowing machine technique consistent.
- This is a hard workout - don't use all your energy in the first 7 minutes.
- Keep the same good rowing rhythm when the rates change. Look for a ratio of 1:2 - 1 part drive phase and 2 parts recovery phase.
5 x 3 Minute Powerful Rowing Workouts
Give your Training a Lift with 5 x 3 Minute Powerful Rowing Workouts. Row for 3 minutes just below 2k Race Intensity in your power zone. Target Rate is 26-30 strokes per minute.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22–26 |
| 1 x 3 min | 3:00 | 26–30 |
| 1 x 3 min rest | 3:00 | - |
| 1 x 3 min | 3:00 | 26–30 |
| 1 x 3 min rest | 3:00 | - |
| 1 x 3 min | 3:00 | 26–30 |
| 1 x 3 min rest | 3:00 | - |
| 1 x 3 min | 3:00 | 26–30 |
| 1 x 3 min rest | 3:00 | - |
| 1 x 3 min | 3:00 | 26–30 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 52 min | Work Time: 15 min | Intensity: UT1/TR | Strokes: 920 | Avg Rate: 25 | Work Rate: 28
Steps- Warm up for 15 minutes at 22 strokes per minute including some power 10s following the warm up schedule here.
- Take a break and prepare for the workout.
- Row for 3 minutes at 26 – 30 strokes per minute at Transportation Rowing Intensity.
- Rest for 3 minutes while doing some very easy rowing.
- Row again for 3 minutes at 26 – 30 strokes per minute at Transportation Rowing Intensity.
- Repeat the work/rest interval a total of 5 times.
- Finish off by warming down with some easy erg 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.
- Keep your hands moving away at the finish for good rowing machine / erg technique.
- 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.
- Increase your power and speed when the rate changes up.
- 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.
- If you get too tired, you can modify this workout to 4 x 3 minutes or 3 x 3 minutes.
3 x 8 Minute Rowing Intervals
Boost your Aerobic Engine with 3 x 8 Minute Rowing Workout at UT1 to Anaerobic Threshold Intensity Zone. Great for Rowing Beginners to Learn Technique and Endurance on the Rowing Machine.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22 |
| 1 x 8 min | 8:00 | 22–24 |
| 1 x 2 min rest | 2:00 | - |
| 1 x 8 min | 8:00 | 22–24 |
| 1 x 2 min rest | 2:00 | - |
| 1 x 8 min | 8:00 | 22–24 |
| Rowing cool down 5 min | 5:00 | 20 |
Total Time: 46 min | Work Time: 24 min | Intensity: UT1/AT | Strokes: 938 | Avg Rate: 22 | Work Rate: 23
AT UT1 hard difficult intervals
Steps- Warm up for 15 minutes following the warm up intensity schedule here.
- Row 8 minutes at 22 – 24 strokes per minute at Anaerobic Threshold Intensity.
- Rest for 2 minutes
- Repeat 8 minutes at 22 – 24 strokes per minute at UT1 Rowing Intensity.
- Rest for 2 minutes and repeat the 8 minutes a total of three times.
- Finish off by warming down with some easy rowing for 5 minutes.
- AT 12-15 minute 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 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 2 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 15 strokes
- Row light and if you feel ready, stop and get ready for the workout
- Otherwise, continue and do another 10 stokes at AT/TR pace followed by a short rest.
- Always focus on good rowing machine technique - even when you are tired.
- The rest interval is important - keep moving slowly after each work piece and take sips of water after 60 seconds of the rest period.
4 x 5 Minute Anaerobic Threshold Rowing Intervals
Raise your Lactic Threshold with these 4 x 5 Minute Anaerobic Threshold Rowing Intervals. Focus to Row with good Form and Energy as you Rate 26 at AT Zone.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22 |
| 1 x 5 min | 5:00 | 26 |
| 1 x 5 min rest | 5:00 | - |
| 1 x 5 min | 5:00 | 26 |
| 1 x 5 min rest | 5:00 | - |
| 1 x 5 min | 5:00 | 26 |
| 1 x 5 min rest | 5:00 | - |
| 1 x 5 min | 5:00 | 26 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 60 min | Work Time: 20 min | Intensity: AT/TR | Strokes: 1040 | Avg Rate: 25 | Work Rate: 26
AT TR hard difficult intervals
Steps- Warm up for 15 minutes following the warm up intensity schedule here.
- Row for 5 minutes at 26 strokes per minute at Anaerobic Threshold Intensity.
- Rest for 5 minutes and repeat. (4 times total)
- Finally cool 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.
- Sit up and pitch your body slightly forward on the recovery phase.
- Break down each piece as a separate challenge to be completed. Approach each one as a stand alone workout - don't think about the next or the last workout.
- Keep the same good rowing rhythm when the rates change. Look for a ratio of 1:2 - 1 part drive phase and 2 parts recovery phase.
- Never forget to enjoy the rhythm of the rowing movement and use it to build your motivation for more training in future.
- Have some water ready to drink for after the warm up during the rest phase and at end of the workout.
3 x 7 Minute VO2 Rowing Intervals
Improve your Rowing Oxygen Uptake with these 3 x 7 Minute VO2 Rowing Intervals. With 5 minutes rest you need to rate 26-28 Strokes per Minute to get in the Target Training Zone.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22 |
| 1 x 7 min | 7:00 | 26–28 |
| 1 x 5 min rest | 5:00 | - |
| 1 x 7 min | 7:00 | 26–28 |
| 1 x 5 min rest | 5:00 | - |
| 1 x 7 min | 7:00 | 26–28 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 56 min | Work Time: 21 min | Intensity: AT/TR | Strokes: 1066 | Avg Rate: 24 | Work Rate: 27
AT TR hard difficult intervals
Steps- Warm up for 15 minutes following the warm up intensity schedule here.
- Row for 7 minutes at 26 – 28 strokes per minute at Transportation Rowing Intensity.
- Rest for 5 minutes and repeat (3 times in total).
- Finish off by cooling 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.
- Study some rowing machine technique and rowing drills to help with setting some basic positions while you are rowing.
- The rest interval is important - keep moving slowly after each work piece and take sips of water after 60 seconds of the rest period.
- Don't pull too hard with your arms when the power and rate change.
- Never forget to enjoy the rhythm of the rowing movement and use it to build your motivation for more training in future.
- Have some water ready to drink for after the warm up during the rest phase and at end of the workout.
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.
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.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22 |
| 1 x 5 min | 5:00 | 26–28 |
| 1 x 5 min rest | 5:00 | - |
| 1 x 5 min | 5:00 | 26–28 |
| 1 x 5 min rest | 5:00 | - |
| 1 x 5 min | 5:00 | 26–28 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 50 min | Work Time: 15 min | Intensity: TR | Strokes: 920 | Avg Rate: 24 | Work Rate: 27
Steps- Erg for 15 minutes warming up at following the schedule here.
- Row for 5 minutes at 26 – 28 strokes per minute at Transportation Rowing Intensity.
- Rest for 5 minutes - keep moving for active recovery at a slow easy pace.
- Row again for 5 minutes at 26 – 28 strokes per minute at Transportation Rowing Intensity.
- Repeat 3 times total.
- 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.
- Use your legs to initially drive the handle towards the finish.
- Don't pull too hard with your arms at the finish of the stroke.
- 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.
- Have some water ready to drink for after the warm up during the rest phase and at end of the workout.
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.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22 |
| 1 x 12 min | 12:00 | 25–28 |
| 1 x 5 min rest | 5:00 | - |
| 1 x 12 min | 12:00 | 25–28 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 54 min | Work Time: 24 min | Intensity: AT/TR | Strokes: 1130 | Avg Rate: 23 | Work Rate: 27
AT TR hard difficult intervals
Steps- Warm up for 15 minutes following the warm up intensity schedule.
- Row for 12 minutes at 25 – 28 strokes per minute between Anaerobic Threshold Intensity and Transportation Rowing Intensity.
- Rest for 5 minutes
- Row again for 12 minutes at 25 – 28 strokes per minute between Anaerobic Threshold Intensity and Transportation Rowing Intensity.
- Cool 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.
- Study some rowing machine technique and rowing drills to help with setting some basic positions while you are rowing.
- Focus on using your legs, body and arms in a good rhythm through the middle of the workout.
- Maintain your rhythm when the rate changes - avoid going too far off your target intensity.
- Always enjoy the rhythm of the rowing movement and use it to build your motivation.
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.
4 x 4 Minute Rowing Machine Workout
Power-up with this 4 x 4 Minute Rowing Machine Workout. Train for 2k, 5k and 6k Erg Tests by building this into your Rowing Training Schedule.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22 |
| 1 x 3 min | 3:00 | 27–30 |
| 1 x 3 min | 3:00 | - |
| 1 x 3 min | 3:00 | 27–30 |
| 1 x 3 min | 3:00 | - |
| 1 x 3 min | 3:00 | 27–30 |
| 1 x 3 min | 3:00 | - |
| 1 x 3 min | 3:00 | 27–30 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 46 min | Work Time: 16 min | Intensity: TR | Strokes: 854 | Avg Rate: 25 | Work Rate: 29
Steps- Row for 15 minutes warming up following the warm up intensity schedule.
- Row for 3 minutes at 27 – 30 strokes per minute at Transportation Rowing Intensity.
- Rest for 3 minutes
- Repeat the work / rest cycle 4 times total at Transportation Rowing Intensity.
- Keep rowing slowly during the rest interval.
- 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 by breaking your arms smoothly towards your body.
- This is a hard workout - don't use all your energy in the first phase.
- Concentrate on changing rate and power together. Learn to get the feeling of higher rate and higher power (speed) working together.
- Don't work too hard - focus on enjoying the rhythm and flow of the rowing movement.
- Also take the time to warm up and cool down after each rowing workout, ensuring to stretch properly afterwards.
12 x 30 Stroke Rowing Machine Workout
Mix your Rowing Training with this 12 x 30 Stroke Rowing Machine Workout. Learn good Rowing Technique while working at High Intensity.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22 |
| 30 strokes hard/10 light | 10:00-15:00 | 28–30 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 45 min | Work Time: 15 min | Intensity: TR | Strokes: 810 | Avg Rate: 24 | Work Rate: 29
Steps- Warm up for 15 minutes following the warm up intensity schedule.
- Take a short break and get ready for the workout.
- Row for 30 strokes at 28 – 30 strokes per minute between Transportation Rowing Intensity to AN.
- Pull 10 strokes light at 20 strokes per minute.
- Repeat the 30/10 for a total of 12 times.
- Finish off by warming down with some easy erg 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.
- Always focus on good rowing machine technique - even when you are tired.
- Don't work too hard during the early part of workout - wait until the last 2-3 sets to push yourself if you feed good.
- Maintain your rhythm when the rate changes - avoid going too far off your target intensity.
- Don't work too hard - focus on enjoying the rhythm and flow of the rowing movement.
- Be sure to stick to the suggested intensity and stroke rate.