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

AT difficult

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.
Warm-up
  • 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.
Pro Tips Pro

  1. Study some rowing machine technique and rowing drills to help with setting some basic positions while you are rowing.
  2. If you need to drink water during the rest, take small sips after 60 seconds of the rest interval.
  3. Don't pull too hard with your arms when the power and rate change.
  4. Try to get a feel for what good rowing is like - manage your power output and your rhythm together.
  5. 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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