3 x 5 Minutes Rowing Interval Workout

This is a challenging 3 x 5 Minutes Rowing Machine Interval Workout. Boost your Anaerobic Threshold with 5 minutes of power rowing at 26 strokes per minute and rest for 2 minutes.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22–24
1 x 5 min 5:00 26
1 x 2 min 2:00 -
1 x 5 min 5:00 26
1 x 2 min 2:00 -
1 x 5 min 5:00 26
Rowing cool down 10 min 10:00 20

Total Time: 44 min | Work Time: 15 min | Intensity: AT | Strokes: 920 | Avg Rate: 24 | Work Rate: 25

AT difficult intervals

Steps
  • Spend 15 minutes warming up doing some basic rowing machine drills and building up the intensity to near workout intensity.
  • Next take a short break and get ready for the workout.
  • Row for 5 minutes at 26 strokes per minute at anaerobic threshold intensity.
  • Rest for 2 minutes and repeat 3 times total, resting for a 2 minute interval between each 5 minutes of work.
  • Finally warm down with 10 minutes 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. Don't work too hard in the first 5 minute piece. Remember this workout requires patience and discipline.
  2. Break down each piece as a separate challenge to be completed. Approach each one as a stand alone workout - don't think about the next or the last workout.
  3. The 2 minute rest is important - keep moving slowly after each 5 minute piece and have some sips of water after 60 seconds of the rest period.


The Beginners Complete Guide to Rowing Book

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