3 x 7 Minute VO2 Rowing Intervals

Improve your Rowing Oxygen Uptake with these 3 x 7 Minute VO2 Rowing Intervals. With 5 minutes rest you need to rate 26-28 Strokes per Minute to get in the Target Training Zone.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22
1 x 7 min 7:00 26–28
1 x 5 min rest 5:00 -
1 x 7 min 7:00 26–28
1 x 5 min rest 5:00 -
1 x 7 min 7:00 26–28
Rowing cool down 10 min 10:00 20

Total Time: 56 min | Work Time: 21 min | Intensity: AT/TR | Strokes: 1066 | Avg Rate: 24 | Work Rate: 27

AT TR hard difficult intervals

Steps
  • Warm up for 15 minutes following the warm up intensity schedule here.
  • Row for 7 minutes at 26 – 28 strokes per minute at Transportation Rowing Intensity.
  • Rest for 5 minutes and repeat (3 times in total).
  • Finish off by cooling down with some easy rowing for 10 minutes.
Warm-up
  • TR Warm-up 15 min
  • 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 3 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 20 strokes
  • Row light for 15 strokes.
  • Row hard again for 20 strokes at your TR pace.
  • Row light and if you feel ready, stop and get ready for the workout
  • Otherwise you can do another 10 stokes at TR pace followed by a short rest.
Pro Tips Pro

  1. Study some rowing machine technique and rowing drills to help with setting some basic positions while you are rowing.
  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. Don't pull too hard with your arms when the power and rate change.
  4. Never forget to enjoy the rhythm of the rowing movement and use it to build your motivation for more training in future.
  5. Have some water ready to drink for after the warm up during the rest phase and at end of the workout.


Workouts you might also like

2 x 12 Minute Rowing Intervals

These 2 x 12 Minute Rowing Workout Intervals at Anaerobic Threshold Intensity will help get you ready for 6K, 5K and 2K Erg Tests. Build this workout into your weekly rowing schedule.

54 min | AT/TR | 23 | 1130

View Workout

  • Total 54 min

  • Work 24 min

  • Avg Rate 27 spm

  • AT/TR

30 Minute UT1 Rowing Workout

Power-up with this 30 Minute UT1 Rowing Workout. Target Rate and Intensity Zone is 22 - 24 Strokes Per Minute at UT1 Rowing Intensity.

45 min | UT1 | 22 | 980

View Workout

  • Total 45 min

  • Work 30 min

  • Avg Rate 23 spm

  • UT1

3 x 7 Minute VO2 Rowing Intervals

Improve your Rowing Oxygen Uptake with these 3 x 7 Minute VO2 Rowing Intervals. With 5 minutes rest you need to rate 26-28 Strokes per Minute to get in the Target Training Zone.

56 min | AT/TR | 24 | 1066

View Workout

  • Total 56 min

  • Work 21 min

  • Avg Rate 27 spm

  • AT/TR

7 x 2 Minute Rowing Interval Workout

Extreme High Intensity 7 x 2 Minute Rowing Interval Workout. Improve your 2k and 1k Race Pace Intensity with this workout. Focus on Power and Technique while developing your Power.

51 min | TR/AN | 27 | 922

View Workout

  • Total 51 min

  • Work 14 min

  • Avg Rate 29 spm

  • TR/AN