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.
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. Focus on keeping your rowing machine technique consistent.
  2. 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.
  3. Maintain your rhythm when the rate changes - avoid going too far off your target intensity.
  4. Don't work too hard - focus on enjoying the rhythm and flow of the rowing movement.
  5. Have some water ready to drink after the warm up, during the rest phase and at end of the workout.


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