2 x 5 Minute Interval Rowing Workout

A sharp 2 x 5 minute Interval Rowing Workout. Transform your Rowing Training from basic Endurance to High Aerobic UT1 Intensity Training with this easy-to-follow workout.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 10 min 10:00 20
1 x 5 min 5:00 22 – 24
1 x 5 min 5:00 -
1 x 5 min 5:00 22 – 24
Rowing cool down 5 min 5:00 20

Total Time: 30 min | Work Time: 10 min | Intensity: UT1 | Strokes: 520 | Avg Rate: 21 | Work Rate: 23

UT1 intervals

Steps
  • Spend 10 minutes warming up by following the warm up schedule here.
  • Next get ready for the workout.
  • Row for 5 minutes at 22 – 24 strokes per minute at level UT1 Rowing Intensity.
  • Rest for 2 minutes and repeat.
  • Finish your training with some easy warm down rowing.
Warm-up
  • UT2 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. Sit up and pitch your body slightly forward on the recovery phase.
  2. It's a short but difficult workout but if you do need to drink during the rest, take small sips after 60 seconds of the rest interval.
  3. Always change rate and power together.
  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.
  5. Set your feet height in the optimum position - check the rowing machine setup] guide.


Workouts you might also like

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.

35 min | TR | 36 | 774

View Workout

  • Total 35 min

  • Work 9 min

  • Avg Rate 27 spm

  • TR

5 Minute Power Interval Rowing Workout

5 Minute Power Interval Rowing Machine Workout at Anaerobic Threshold Intensity. Develop High Aerobic Power with 2x5 minutes at 24 – 26 near your AT Zone.

35 min | AT | 22 | 760

View Workout

  • Total 35 min

  • Work 10 min

  • Avg Rate 25 spm

  • AT

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.

39 min | UT1/TR | 25 | 536

View Workout

  • Total 39 min

  • Work 14 min

  • Avg Rate 25 spm

  • UT1/TR

10 Minute Easy Rowing Workout

This 10 Minute Easy Rowing Machine Workout is good for Beginners to learn the basics of the Rowing Machine. Follow the technique and Intensity guide to get the most from this workout.

25 min | UT2 | 21 | 520

View Workout

  • Total 25 min

  • Work 10 min

  • Avg Rate 22 spm

  • UT2

Get the Beginner Rowing Workouts Book

PRICE $9.95 LEARN MORE