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
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.
- 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.
- Sit up and pitch your body slightly forward on the recovery phase.
- 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.
- 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.
- Set your feet height in the optimum position - check the rowing machine setup] guide.
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