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.
Workout Snapshot
Detail | Time (min) | Rate |
---|---|---|
Rowing warm up 15 min | 15:00 | 22 |
1 x 5 min | 5:00 | 26 |
1 x 5 min rest | 5:00 | - |
1 x 5 min | 5:00 | 26 |
1 x 5 min rest | 5:00 | - |
1 x 5 min | 5:00 | 26 |
1 x 5 min rest | 5:00 | - |
1 x 5 min | 5:00 | 26 |
Rowing cool down 10 min | 10:00 | 20 |
Total Time: 60 min | Work Time: 20 min | Intensity: AT/TR | Strokes: 1040 | Avg Rate: 25 | Work Rate: 26
AT TR hard difficult intervals
Steps- Warm up for 15 minutes following the warm up intensity schedule here.
- Row for 5 minutes at 26 strokes per minute at Anaerobic Threshold Intensity.
- Rest for 5 minutes and repeat. (4 times total)
- Finally cool down with 10 minutes easy rowing.
- 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.
- Sit up and pitch your body slightly forward on the recovery phase.
- 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.
- Keep the same good rowing rhythm when the rates change. Look for a ratio of 1:2 - 1 part drive phase and 2 parts recovery phase.
- 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.
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