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.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22
1 x 3 min 3:00 26–28
1 x 3 min rest 3:00
1 x 3 min 3:00 26–28
1 x 3 min rest 3:00
1 x 3 min 3:00 26–28
Rowing 10 min 10:00 22

Total Time: 35 min | Work Time: 9 min | Intensity: TR | Strokes: 774 | Avg Rate: 36 | Work Rate: 27

TR hard

Steps
  • Begin this training session with a 15 minutes vigorous warm up - following the schedule here.
  • Take a short break and get ready for the workout.
  • Row for 3 minutes at 26 – 28 strokes per minute at level Transportation Rowing Intensity.
  • Rest for 3 minutes and repeat (3 times total).
  • Finish off your rowing training session by rowing and cooling down 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. Keep your hands moving smoothly away at the finish for good rowing machine / erg technique.
  2. Focus on using your legs, body and arms in a good rhythm through the middle of the workout.
  3. If your power drops, try to maintain your rhythm don't drop the rate too much.
  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. Be sure to stick to the suggested intensity and stroke rate.


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