High Intensity 5 Minute Rowing Machine Intervals

Train Hard with this High Intensity 5 Minute Rowing Intervals workout. Row between Anaerobic Threshold and Transportation Intensity rating 26-28 while holding good technique.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 15 min 15:00 22
1 x 5 min 5:00 26–28
1 x 5 min Rest 5:00 -
1 x 5 min 5:00 26–28
Rowing cool down 10 min 10:00 20

Total Time: 40 min | Work Time: 10 min | Intensity: TR | Strokes: 790 | Avg Rate: 26 | Work Rate: 27

TR hard intervals

Steps
  • Spend 15 minutes rowing warm up very well, following the warm up schedule here.
  • Next get ready for the workout.
  • Row for 5 minutes at 26 – 28 strokes per minute at TR rowing intensity.
  • Rest for 7 minutes and repeat.
  • Finish your rowing training with an easy 10 minute cool down row.
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. Always focus on good rowing machine technique - even when you are tired.
  2. It's a short hard workout and if you need to drink during the rest, take small sips after 60 seconds of the rest interval.
  3. Concentrate on changing rate and power together. Learn to get the feeling of higher rate and higher power (speed) working together.
  4. Try to get a feel for what rowing well is like - manage your power output and your rhythm together.
  5. Be sure to stick to the suggested intensity and stroke rate.

The Beginners Complete Guide to Rowing Book

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