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

AT difficult intervals

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.
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. Keep your hands moving smoothly away at the finish for good rowing machine / erg technique.
  2. Be sure to stick to the suggested intensity and stroke rate.
  3. Don't pull too hard with your arms when the power and rate go up after the rest interval.
  4. Make sure to warm up properly, but don't do too much work and save your effort for the workout.
  5. 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.


The Beginners Complete Guide to Rowing Book

Learn More
Workouts you might also like

15 Min Rowing Power Session

This 15 Minute Rowing Machine Power Session with 10 stroke bursts of power will boost your aerobic capacity and endurance. The Base rate is 24 and the power 10s are at 28.

45 min | AT | 22 | 900

View Workout

  • Total 45 min

  • Work 15 min

  • Avg Rate 26 spm

  • AT

24 Minute Interval Rowing Workout

This 24 Minute Interval Rowing Machine Workout at UT1 Intensity is split into 2x12 minutes. Set yourself a good rhythm at rate 24 and develop you aerobic power.

42 min | UT1 | 22 | 876

View Workout

  • Total 42 min

  • Work 24 min

  • Avg Rate 24 spm

  • UT1

14 Minute Pyramid Rowing Machine Workout

Improve your Anaerobic Threshold with this 14 Minute Pyramid Rowing Machine Workout. Train smart with the proper intensity zone and [indoor rowing technique](/technique).

34 min | UT1/AT | 22 | 724

View Workout

  • Total 34 min

  • Work 14 min

  • Avg Rate 24 spm

  • UT1/AT

12 Minute Rowing Workout At Threshold

12 Minute Rowing Workout at Anaerobic Threshold. This rowing machine workout will help you learn how to row at a vigorous endurance pace while rating 24.

27 min | UT1/AT | 24 | 588

View Workout

  • Total 27 min

  • Work 12 min

  • Avg Rate 24 spm

  • UT1/AT