3 x 5 Minute Rowing Machine Interval Workout
This 3 x 5 Minute Rowing Machine Interval Workout is a great way to improve your strength endurance and aerobic capacity. Drive your legs hard to get the most out of this workout.
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
Steps- Spend 15 minutes warming up following the warm up schedule.
- Take a short break and get ready for the workout.
- Row for 5 minutes at around 26 strokes per minute at Anaerobic Threshold Intensity.
- Rest for 5 minutes.
- Repeat the piece at Anaerobic Threshold Intensity (3 times total)
- Finally warm down with some easy rowing.
- 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.
- Keep your hands moving smoothly away at the finish for good rowing machine / erg technique.
- Be sure to stick to the suggested intensity and stroke rate.
- Don't pull too hard with your arms when the power and rate go up after the rest interval.
- Make sure to warm up properly, but don't do too much work and save your effort for the workout.
- Use the full length of the slide and push your legs after the catch before using your body and arms to drive through the middle part of the stroke.
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