3 x 5 Minute High Intensity Rowing Workout
Power-up your training with this 3 x 5 Minute High Intensity Rowing Workout. The Rate 26 - 28 is strokes per minute at Transportation Intensity Zone. The rest is 5 minutes with active interval recovery.
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: 930 | Avg Rate: 24 | Work Rate: 27
Steps- Warm up for for 15 minutes following the schedule here.
- Take a short break to prepare for the workout.
- Row for 5 minutes at 26 – 28 strokes per minute at TR Rowing Intensity.
- Rest for 5 minutes.
- Repeat the 5 minutes at 26 – 28 strokes per minute at TR Rowing Intensity 3 times in total.
- Finally warm down for 10 minutes easy rowing.
- 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.
- Focus on your rowing machine form and technique.
- If you do need to drink during the rest interval, take small sips after 60 seconds of the rest.
- 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.
- Try to enjoy the rhythm of the rowing movement.
- Be sure to stick to the suggested intensity and stroke rate.
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