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
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.
- 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.
- Keep your hands moving smoothly away at the finish for good rowing machine / erg technique.
- Focus on using your legs, body and arms in a good rhythm through the middle of the workout.
- If your power drops, try to maintain your rhythm don't drop the rate too much.
- 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.
- Be sure to stick to the suggested intensity and stroke rate.
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