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

TR hard intervals

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.
Warm-up
  • 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.
Pro Tips Pro

  1. Focus on keeping your rowing machine technique consistent.
  2. This is a hard workout - don't use all your energy in the first 7 minutes.
  3. 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.


The Beginners Complete Guide to Rowing Book

Learn More
Workouts you might also like

30 Minute Rowing Endurance Workout

Level-up with this 30 Minute Rowing Endurance Workout. Improve your UT2 Zone Endurance at rate 22 while focusing on good Rowing Technique.

40 min | UT2 | 21 | 860

View Workout

  • Total 40 min

  • Work 30 min

  • Avg Rate 22 spm

  • UT2

50 Minute Rowing Endurance Workout

Learn Endurance with this 50 Minute Rowing Workout. Test your Physical and Mental Endurance skills with this challenging UT2 Rowing Zone Workout. Rate 22 for the entire workout.

60 min | UT2 | 21 | 1300

View Workout

  • Total 60 min

  • Work 50 min

  • Avg Rate 22 spm

  • UT2

15 Minute Anaerobic Threshold Rowing Interval Workout

2 x 15 Minute Anaerobic Threshold Rowing Workout. Raise your AT Zone Rowing Fitness while rating 22-26 with good Rowing Technique and a Solid Rhythm.

53 min | UT1/AT | 22 | 1070

View Workout

  • Total 53 min

  • Work 30 min

  • Avg Rate 24 spm

  • UT1/AT

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.

40 min | AT/TR | 24 | 836

View Workout

  • Total 40 min

  • Work 16 min

  • Avg Rate 26 spm

  • AT/TR