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
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.
- 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.
- Don't work too hard in the first 5 minute piece. Remember this workout requires patience and discipline.
- 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.
- 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.
Workouts you might also like
8 Minute Rowing Machine Workout With Power Changes
This 8 Minute Rowing Machine Workout With Power Changes will help you gain more control over rowing power to rate ratio. Learn how to change rate and power together.
23 min | UT1/AT | 22 | 484
View Workout-
Total 23 min -
Work 8 min -
Avg Rate 24 spm -
UT1/AT
40 Minute Endurance Rowing Workout
A 40 Minute Endurance Rowing Workout with 15 Strokes of Power every 5 minutes. Build your Rowing Endurance base with this Variable UT1 Intensity Zone session.
50 min | UT1/AT | 23 | 1220
View Workout-
Total 50 min -
Work 40 min -
Avg Rate 24 spm -
UT1/AT
7 Minute Pyramid Rowing Workout
7 Minute Pyramid Rowing Workout with a 3-1-3 minute rate change between 20 and 22 strokes per minute. This is perfect for beginners to learn rate changes.
17 min | UT2 | 21 | 352
View Workout-
Total 17 min -
Work 7 min -
Avg Rate 22 spm -
UT2
14 Minute Power Rowing Workout
This is a great 14 Minute Rowing Machine Workout that will help improve your power. See how you can develop your power with variable rate and intensity changes in this workout.
34 min | AT | 23 | 736
View Workout-
Total 34 min -
Work 14 min -
Avg Rate 25 spm -
AT