5 x 2 Minute High Intensity Rowing Workout Intervals
Row this 5 x 2 Minute High Intensity Rowing Workout Intervals. After warming up, start with 2 minutes at 24 – 26 strokes per minute focusing on power and technique.
Workout Snapshot
Detail | Time (min) | Rate |
---|---|---|
Rowing warm up 15 min | 15:00 | 20 |
1 x 2 min | 2:00 | 24–26 |
1 x 2 min rest | 2:00 | - |
1 x 2 min | 2:00 | 24–26 |
1 x 2 min rest | 2:00 | - |
1 x 2 min | 2:00 | 24–26 |
1 x 2 min rest | 2:00 | - |
1 x 2 min | 2:00 | 24–26 |
1 x 2 min rest | 2:00 | - |
1 x 2 min | 2:00 | 24–26 |
Rowing cool down 10 min | 10:00 | 20 |
Total Time: 43 min | Work Time: 10 min | Intensity: AT/TR | Strokes: 740 | Avg Rate: 24 | Work Rate: 25
AT TR hard difficult intervals
Steps- Row for 15 minutes warming up following the warm up plan to get ready for this intense rowing machine workout.
- Next take a 2 minute break, take a sip of water and get ready for the workout.
- Row 2 minutes at 24 – 26 strokes per minute at TR rowing intesnsity. Focus on power and technique.
- Row light for 2 minutes to recover for the next piece.
- Repeat (5 times in total).
- Finish by warming down with some 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.
- Focus on keeping your rowing machine technique consistent.
- Don't work too hard during the early part of workout - wait until the last 1-2 minutes to push yourself if you feed good.
- Maintain your rhythm when the rate changes - avoid going too far off your target intensity.
- Don't work too hard - focus on enjoying the rhythm and flow of the rowing movement.
- Have some water ready to drink after the warm up, during the rest phase and at end of the workout.
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