5 x 3 Minute Powerful Rowing Workouts

Give your Training a Lift with 5 x 3 Minute Powerful Rowing Workouts. Row for 3 minutes just below 2k Race Intensity in your power zone. Target Rate is 26-30 strokes per minute.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22–26
1 x 3 min 3:00 26–30
1 x 3 min rest 3:00 -
1 x 3 min 3:00 26–30
1 x 3 min rest 3:00 -
1 x 3 min 3:00 26–30
1 x 3 min rest 3:00 -
1 x 3 min 3:00 26–30
1 x 3 min rest 3:00 -
1 x 3 min 3:00 26–30
Rowing cool down 10 min 10:00 20

Total Time: 52 min | Work Time: 15 min | Intensity: UT1/TR | Strokes: 920 | Avg Rate: 25 | Work Rate: 28

UT1 TR hard intervals

Steps
  • Warm up for 15 minutes at 22 strokes per minute including some power 10s following the warm up schedule here.
  • Take a break and prepare for the workout.
  • Row for 3 minutes at 26 – 30 strokes per minute at Transportation Rowing Intensity.
  • Rest for 3 minutes while doing some very easy rowing.
  • Row again for 3 minutes at 26 – 30 strokes per minute at Transportation Rowing Intensity.
  • Repeat the work/rest interval a total of 5 times.
  • Finish off by warming down with some easy erg for 10 minutes.
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. Keep your hands moving away at the finish for good rowing machine / erg technique.
  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. Increase your power and speed when the rate changes up.
  4. Get into a good flowing rhythm, moving the handle smoothly at the catch and at the finish while using your legs body and arms to power the rowing machine.
  5. If you get too tired, you can modify this workout to 4 x 3 minutes or 3 x 3 minutes.


The Beginners Complete Guide to Rowing Book

Learn More
Workouts you might also like

5 x 3 Minute Powerful Rowing Workouts

Give your Training a Lift with 5 x 3 Minute Powerful Rowing Workouts. Row for 3 minutes just below 2k Race Intensity in your power zone. Target Rate is 26-30 strokes per minute.

52 min | UT1/TR | 25 | 920

View Workout

  • Total 52 min

  • Work 15 min

  • Avg Rate 28 spm

  • UT1/TR

8 x 2 Minute Interval Power Rowing Workout

Power-up with this 8 x 2 Minute Interval Power Rowing Workout. Improve your VO2 Max and Race Pace Intensity rating 26-28 at High Intensity.

55 min | TR/AN | 26 | 520

View Workout

  • Total 55 min

  • Work 16 min

  • Avg Rate 27 spm

  • TR/AN

2 X10 Minute Rowing Workout With Power Changes

Get ready to Power-up with this 2 X10 Minute Rowing Workout With Power Changes. Start at rate 22 finish at rate 27-28 while increasing your power per stroke.

35 min | AT/TR | 24 | 769

View Workout

  • Total 35 min

  • Work 10 min

  • Avg Rate 25 spm

  • AT/TR

60 Minute Rowing Endurance Workout

Develop Focus and Endurance with this 60 Minute Rowing Endurance Workout. Learn the importance of Rhythm, Discipline and Personal Courage with this long rowing workout.

60 min | UT2 | 21 | 1200

View Workout

  • Total 60 min

  • Work 60 min

  • Avg Rate 21 spm

  • UT2