3 x 5 Minute TR Intensity Rowing Workout

3 x 5 Minute Oxygen Transportation Intensity Rowing Workout. Train your TR Rowing Intensity Zone to boost your ability to row near Race Pace rating 28 Strokes per Minute.

Workout Snapshot

Detail	Time (min)	Rate
Rowing warm up 15 min	15:00	22
1 x 5 min	5:00	26–28
1 x 5 min rest	5:00	-
1 x 5 min	5:00	26–28
1 x 5 min rest	5:00	-
1 x 5 min	5:00	26–28
Rowing cool down 10 min	10:00	20

Total Time: 50 min | Work Time: 15 min | Intensity: TR | Strokes: 920 | Avg Rate: 24 | Work Rate: 27

TR hard intervals

Steps

• Erg for 15 minutes warming up at following the schedule here.
• Row for 5 minutes at 26 – 28 strokes per minute at Transportation Rowing Intensity.
• Rest for 5 minutes - keep moving for active recovery at a slow easy pace.
• Row again for 5 minutes at 26 – 28 strokes per minute at Transportation Rowing Intensity.
• Repeat 3 times total.
• Finally warm down with 10 minutes easy rowing.

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. Use your legs to initially drive the handle towards the finish.
2. Don't pull too hard with your arms at the finish of the stroke.
3. 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.
4. Have some water ready to drink for after the warm up during the rest phase and at end of the workout.