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

TR hard

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.
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. Finish by breaking your arms smoothly towards your body.
  2. This is a hard workout - don't use all your energy in the first phase.
  3. Concentrate on changing rate and power together. Learn to get the feeling of higher rate and higher power (speed) working together.
  4. Don't work too hard - focus on enjoying the rhythm and flow of the rowing movement.
  5. Also take the time to warm up and cool down after each rowing workout, ensuring to stretch properly afterwards.


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