5 x 2 Minute Hard Rowing Interval Workout
This 5 x 2 Minute Hard Rowing Interval Workout is ferocious. Boost your VO2 Max Rowing Race Pace Intensity rating 26-28 at High Transportation Intensity Zone.
Workout Snapshot
Detail | Time (min) | Rate |
---|---|---|
Rowing 15 min | 15:00 | 22 |
1 x 2 min | 2:00 | 26–28 |
1 x 2 min rest | 2:00 | - |
1 x 2 min | 2:00 | 26–28 |
1 x 2 min rest | 2:00 | - |
1 x 2 min | 2:00 | 26–28 |
1 x 2 min rest | 2:00 | - |
1 x 2 min | 2:00 | 26–28 |
1 x 2 min rest | 2:00 | - |
1 x 2 min | 2:00 | 26–28 |
Rowing 10 minutes | 10:00 | 20 |
Total Time: 38 min | Work Time: 10 min | Intensity: TR | Strokes: 680 | Avg Rate: 25 | Work Rate: 27
Steps- Warm up for 15 minutes following the warm-up schedule here.
- Take a short break and get ready for the workout.
- Row for 2 minutes at Transportation Rowing Intensity rating 26 - 28 strokes per minute.
- Rest for 2 minutes.
- Repeat the work/rest 5 times in total.
- Warm down for 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.
- Use your legs to initially drive the handle towards the finish.
- It's a short workout but if you do need to drink during the rest, take small sips after 60 seconds of the rest interval.
- Always change rate and power together.
- Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
- Use the full length of the slide - don't shorten up when you get tired.
Workouts you might also like
30 Minute Rowing Endurance Workout
Level-up with this 30 Minute Rowing Endurance Workout. Improve your UT2 Zone Endurance at rate 22 while focusing on good Rowing Technique.
40 min | UT2 | 21 | 860
View Workout-
Total 40 min -
Work 30 min -
Avg Rate 22 spm -
UT2
60 Minute Rowing Endurance Workout
Develop Focus and Endurance with this 60 Minute Rowing Endurance Workout. Learn the importance of Rhythm, Discipline and Personal Courage with this long rowing workout.
60 min | UT2 | 21 | 1200
View Workout-
Total 60 min -
Work 60 min -
Avg Rate 21 spm -
UT2
2 X10 Minute Rowing Workout With Power Changes
Get ready to Power-up with this 2 X10 Minute Rowing Workout With Power Changes. Start at rate 22 finish at rate 27-28 while increasing your power per stroke.
35 min | AT/TR | 24 | 769
View Workout-
Total 35 min -
Work 10 min -
Avg Rate 25 spm -
AT/TR
5 x 3 Minute Powerful Rowing Workouts
Give your Training a Lift with 5 x 3 Minute Powerful Rowing Workouts. Row for 3 minutes just below 2k Race Intensity in your power zone. Target Rate is 26-30 strokes per minute.
52 min | UT1/TR | 25 | 920
View Workout-
Total 52 min -
Work 15 min -
Avg Rate 28 spm -
UT1/TR