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.