3 x 5 Minute Rowing Interval Threshold Workout

This is a great 3 x 5 Minute Rowing Interval Workout at Anaerobic Threshold Intensity. Develop high aerobic rowing power and boost your strength endurance.

Workout Snapshot

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

Total Time: 50 min | Work Time: 15 min | Intensity: AT | Strokes: 890 | Avg Rate: 24 | Work Rate: 26

AT difficult intervals

Steps
  • Spend around 15 minutes warming up.
  • Take a short break and get ready for the workout.
  • Row for 5 minutes at 26 strokes per minute at AT rowing intensity.
  • Rest for 5 minutes.
  • Row again for 5 minutes at 26 strokes per minute at level at AT.
  • Rest for 5 minutes.
  • Row again for 5 minutes at 26 strokes per minute at level at AT.
  • Finally warm down with some easy rowing for 10 minutes.
Warm-up
  • AT 12-15 minute warm-up
  • 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 2 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 15 strokes
  • Row light and if you feel ready, stop and get ready for the workout
  • Otherwise, continue and do another 10 stokes at AT/TR pace followed by a short rest.
Pro Tips Pro

  1. Think about your rowing machine technique. rowing well is about holding good technique while working effectively.
  2. The rest interval is important - keep moving slowly after each work piece and take sips of water after 60 seconds of the rest period.
  3. Maintain your power and speed when for each piece.
  4. Make sure to warm up properly, but don't do too much work and save your effort for the workout.
  5. Be sure to stick to the guideline intensity and stroke rate.


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