4 x 5 Minutes 6k Rowing Training Workout
Train for a 6k Rowing Machine Test with this 4 x 5 minutes Rowing Workout. Rate 26-28 at VO2 Max Transportation level Rowing Intensity with 5 minute rest intervals.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22 |
| 1 x 5 min | 5:00 | 26–28 |
| 1 x 5 min rest | 5:00 | - |
| 1 x 5 min | 5:00 | 26–28 |
| 1 x 5 min rest | 5:00 | - |
| 1 x 5 min | 5:00 | 26–28 |
| 1 x 5 min rest | 5:00 | - |
| 1 x 5 min | 5:00 | 26–28 |
| Rowing cool down 5 min | 5:00 | 20 |
Total Time: 50 min | Work Time: 20 min | Intensity: TR | Strokes: 840 | Avg Rate: 25 | Work Rate: 27
Steps- Warm up for 15 minutes following the suggested format here.
- Take a short rest and prepare for the workout.
- Row for 5 minutes at 26 – 28 strokes per minute at Transportation Level Rowing Intensity.
- Rest for 5 minutes.
- Row again for 5 minutes at 26 – 28 strokes per minute at Transportation Level Rowing Intensity.
- Repeat this pattern so that you do 4 times 5 minutes of work.
- Finally warm down with some 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.
- Use your legs to initially drive the handle towards the finish.
- Play around with your power as you change the rate. Look to see if you can increase your pace/speed when the rate goes up.
- 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.
- Get into a good flowing rhythm, moving the handle smoothly at the catch and at the finish while using your legs body and arms to power the rowing machine.
- Be sure to stick to the suggested intensity and stroke rate.
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