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.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22 |
| 1 x 3 min | 3:00 | 27–30 |
| 1 x 3 min | 3:00 | - |
| 1 x 3 min | 3:00 | 27–30 |
| 1 x 3 min | 3:00 | - |
| 1 x 3 min | 3:00 | 27–30 |
| 1 x 3 min | 3:00 | - |
| 1 x 3 min | 3:00 | 27–30 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 46 min | Work Time: 16 min | Intensity: TR | Strokes: 854 | Avg Rate: 25 | Work Rate: 29
Steps- Row for 15 minutes warming up following the warm up intensity schedule.
- Row for 3 minutes at 27 – 30 strokes per minute at Transportation Rowing Intensity.
- Rest for 3 minutes
- Repeat the work / rest cycle 4 times total at Transportation Rowing Intensity.
- Keep rowing slowly during the rest interval.
- Warm 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.
- Finish by breaking your arms smoothly towards your body.
- This is a hard workout - don't use all your energy in the first phase.
- Concentrate on changing rate and power together. Learn to get the feeling of higher rate and higher power (speed) working together.
- Don't work too hard - focus on enjoying the rhythm and flow of the rowing movement.
- Also take the time to warm up and cool down after each rowing workout, ensuring to stretch properly afterwards.
Workouts you might also like
5 x 2 Minute Power Rowing Interval Workout
Power-up with this 5 x 2 Minutes Power Rowing Interval Workout. Learn how to Pace your 500m Splits with good Rowing Form while working on Rate and Rhythm.
43 min | TR | 24 | 780
View Workout-
Total 43 min -
Work 10 min -
Avg Rate 27 spm -
TR
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
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
3 x 8 Minute Rowing Intervals
Boost your Aerobic Engine with 3 x 8 Minute Rowing Workout at UT1 to Anaerobic Threshold Intensity Zone. Great for Rowing Beginners to Learn Technique and Endurance on the Rowing Machine.
46 min | UT1/AT | 22 | 938
View Workout-
Total 46 min -
Work 24 min -
Avg Rate 23 spm -
UT1/AT