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

TR hard intervals

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.
Warm-up
  • 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.
Pro Tips Pro

  1. Use your legs to initially drive the handle towards the finish.
  2. 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.
  3. Always change rate and power together.
  4. Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
  5. Use the full length of the slide - don't shorten up when you get tired.


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