5 Minute Power Interval Rowing Workout
5 Minute Power Interval Rowing Machine Workout at Anaerobic Threshold Intensity. Develop High Aerobic Power with 2x5 minutes at 24 – 26 near your AT Zone.
Workout Snapshot
Detail | Time (min) | Rate |
---|---|---|
Rowing warm up 15 min | 15:00 | 22 |
1 x 5 min | 5:00 | 24–26 |
1 x 5 min | 5:00 | – |
1 x 5 min | 5:00 | 24–26 |
Rowing cool down 10 min | 10:00 | 20 |
Total Time: 35 min | Work Time: 10 min | Intensity: AT | Strokes: 760 | Avg Rate: 22 | Work Rate: 25
Steps- Spend for 15 minutes warming up at for an AT level workout following the plan here.
- Then take a short break and get ready.
- Row hard for 5 minutes at 24 – 26 strokes per minute near Anaerobic Threshold Intensity.
- Take a 5 minute break and repeat.
- Finish your rowing session with an easy cool down row for 10 minutes.
- AT 12-15 minute 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 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 2 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 15 strokes
- Row light and if you feel ready, stop and get ready for the workout
- Otherwise, continue and do another 10 stokes at AT/TR pace followed by a short rest.
- Study some rowing machine technique and rowing drills to help with setting some basic positions while you are rowing.
- If you need to drink water during the rest, take small sips after 60 seconds of the rest interval.
- Don't pull too hard with your arms when the power and rate change.
- Try to get a feel for what good rowing is like - manage your power output and your rhythm together.
- It's always a good idea to have some water ready to drink for after the warm up during the rest phase and at the end of the workout.
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