7 x 2 Minute Rowing Interval Workout

Extreme High Intensity 7 x 2 Minute Rowing Interval Workout. Improve your 2k and 1k Race Pace Intensity with this workout. Focus on Power and Technique while developing your Power.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22
1 x 2 min 2:00 28–30
1 x 2 min rest 2:00 -
1 x 2 min 2:00 28–30
1 x 2 min rest 2:00 -
1 x 2 min 2:00 28–30
1 x 2 min rest 2:00 -
1 x 2 min 2:00 28–30
1 x 2 min rest 2:00 -
1 x 2 min 2:00 28–30
1 x 2 min rest 2:00 -
1 x 2 min 2:00 28–30
1 x 2 min rest 2:00 -
1 x 2 min 2:00 28–30
Rowing cool down 10 min 10:00 20

Total Time: 51 min | Work Time: 14 min | Intensity: TR/AN | Strokes: 922 | Avg Rate: 27 | Work Rate: 29

TR extreme hard intervals

Steps
  • Erg for 15 minutes warming up following the warm up intensity schedule..
  • Row for 2 minutes at 28 – 30 strokes per minute at Transportation Rowing Intensity.
  • Rest for 2 minutes.
  • Repeat 7 times in total.
  • Make sure to keep rowing at a slow pace during the rest interval to help recovery.
  • Finally warm down with 10 minutes 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. Finish by breaking your arms smoothly towards your body.
  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. Always change rate and power together.
  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. Also take the time to warm up and cool down after each rowing workout, ensuring to stretch properly afterwards.


The Beginners Complete Guide to Rowing Book

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