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.
Workouts you might also like
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.
40 min | AT/TR | 26 | 890
View Workout-
Total 40 min -
Work 15 min -
Avg Rate 26 spm -
AT/TR
10 Minute Medium Intensity Rowing Machine Workout
Learn good Rowing with this 10 Minute Medium Intensity Rowing Machine Workout. Follow the Workout Guide to develop your Strength at 22-24 UT1 Intensity.
20 min | UT1 | 22 | 516
View Workout-
Total 20 min -
Work 10 min -
Avg Rate 22 spm -
UT1
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.
41 min | AT/TR | 23 | 866
View Workout-
Total 41 min -
Work 14 min -
Avg Rate 25 spm -
AT/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