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.
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