Exercise library
Rowing Machine Intervals
Cardio · Cardio
Generic cardio demo. Follow the steps below for this exact exercise.
CardioCardio
Hard rowing efforts separated by easy recovery, a strong conditioning finisher.
- Difficulty
- Moderate
- Tracking
- Measured in time
Muscles worked
CardioBackQuadsCore
Equipment
Rowing machine
How to do it
- Warm up with three to five minutes of easy rowing to groove the sequence.
- Row hard for 250 to 500 metres, keeping the same technique as your easy pace.
- Row easily or rest for the same length of time as the hard effort.
- Repeat for the planned number of intervals, then cool down with easy rowing.
Coaching cues
- Speed comes from a stronger leg drive, not from yanking with your arms.
- Stop the session when your technique falls apart rather than pushing one more interval.