5 Minute Interval Rowing Workout
2 x 5 Minute Interval Rowing Workout. After a step-by-step warm-up, get started with 5 minutes Rowing at UT1 Intensity scale before the first Rest Interval.
Workout Snapshot
Detail | Time (min) | Rate |
---|---|---|
Rowing warm up 10 min | 10:00 | 20 |
1 x 5 min | 5:00 | 22 |
1 x 2 min rest | 2:00 | - |
1 x 5 min | 5:00 | 22 |
Cool down rowing 5 min | 5:00 | 22 |
Total Time: 22 min | Work Time: 10 min | Intensity: UT1 | Strokes: 530 | Avg Rate: 22 | Work Rate: 22
Steps- Row for 10 minutes warming up following the warm up guide.
- Next, take a short break and get ready for the workout.
- Row for 5 minutes at 22 strokes per minute at UT1 rowing intensity.
- Rest for 2 minutes.
- Row again for 5 minutes at 22 strokes per minute at UT1 Rowing Intensity.
- Warm down with some easy rowing.
- UT1 10 min warm up.
- 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 and hold the rate steady at 18-20
- After 3 minutes, increase power again to near UT2 pace at 20 stokes per minute
- After 7 minutes, stop and sip some water.
- Start rowing again and aim for 30 strokes at your UT1 pace.
- Coming up on 10 minutes, do 10 strokes at your AT pace.
- Stop and get ready for the workout.
- Always focus on good rowing machine technique - even when you are tired.
- Focus on using your legs, body and arms in a good rhythm through the middle of the workout.
- If your rate or power drops, try to maintain your rhythm.
- 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.
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