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.
- 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.
- Study some rowing machine technique and rowing drills to help with setting some basic positions while you are rowing.
- The rest interval is important - keep moving slowly after each work piece and take sips of water after 60 seconds of the rest period.
- Don't pull too hard with your arms when the power and rate change.
- Never forget to enjoy the rhythm of the rowing movement and use it to build your motivation for more training in future.
- 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
4 x 4 Minute Rowing Machine Workout
Power-up with this 4 x 4 Minute Rowing Machine Workout. Train for 2k, 5k and 6k Erg Tests by building this into your Rowing Training Schedule.
46 min | TR | 25 | 854
View Workout-
Total 46 min -
Work 16 min -
Avg Rate 29 spm -
TR
20 Minute Rowing Machine Aerobic Workout
Easy 20 Minute Rowing Machine Aerobic Workout for Beginners. Learn good Rowing Technique while building your Aerobic Base and Enjoying the Rhythm of the Rowing Machine.
35 min | UT1 | 22 | 760
View Workout-
Total 35 min -
Work 20 min -
Avg Rate 23 spm -
UT1
20 Minute Beginner Rowing Machine Workout
Get Rowing Fit with this 20 Minute Beginner Rowing Machine Workout. Learn good Technique while working on your Aerobic Endurance Base at UT1 Rowing Intensity.
30 min | UT1 | 22 | 650
View Workout-
Total 30 min -
Work 20 min -
Avg Rate 22 spm -
UT1
4 x 5 Minute Anaerobic Threshold Rowing Intervals
Raise your Lactic Threshold with these 4 x 5 Minute Anaerobic Threshold Rowing Intervals. Focus to Row with good Form and Energy as you Rate 26 at AT Zone.
60 min | AT/TR | 25 | 1040
View Workout-
Total 60 min -
Work 20 min -
Avg Rate 26 spm -
AT/TR