5 x 2 Minute Power Rowing Interval Workout
Power-up with this 5 x 2 Minutes Power Rowing Interval Workout. Learn how to Pace your 500m Splits with good Rowing Form while working on Rate and Rhythm.
Workout Snapshot
Detail | Time (min) | Rate |
---|---|---|
Rowing warm up 15 min | 15:00 | 22 |
1 x 2 min | 2:00 | 25–28 |
1 x 2 min rest | 2:00 | - |
1 x 2 min | 2:00 | 25–28 |
1 x 2 min rest | 2:00 | - |
1 x 2 min | 2:00 | 25–28 |
1 x 2 min rest | 2:00 | - |
1 x 2 min | 2:00 | 25–28 |
1 x 2 min rest | 2:00 | - |
1 x 2 min | 2:00 | 25–28 |
Rowing cool down 10 min | 10:00 | 20 |
Total Time: 43 min | Work Time: 10 min | Intensity: TR | Strokes: 780 | Avg Rate: 24 | Work Rate: 27
Steps- Spend 15 minutes warming up following the warm-up schedule here.
- Row for 2 minutes at 25 – 28 strokes per minute at Transportation Rowing Intensity.
- Rest for 2 minutes and repeat (5 times in total).
- Warm down with some easy rowing for 10 minutes.
- 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.
- Finish each stroke by moving your arms smoothly towards your body.
- Play around with your power as you change the rate. Look to see if you can increase your pace/speed when the rate goes up.
- Don't work too hard - focus on enjoying the rhythm and flow of the rowing movement.
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