Interval Training

Rowing Intervals Workout

A very tough workout using interval training to pump out the volume over 40 minutes. You'll be working hard for three and a half minutes using a range of SPM (Strokes Per Minute) with one and a half minute rest periods.

Why is indoor rowing so good for you?

The rowing machine is one of the best ways you can improve your fitness, get stronger and burn calories.

1. 1. It's a whole body workout. Each stroke fires up your hamstrings, quads and glutes. That's followed up with your back and core engaging to assist your body backwards. And then, your upper body helps pull the handle towards your body.
2. 2. Thanks to using so much of your body, rowing will burn calories faster than almost any other exercise you can think of.
3. 3. Rowing is low impact. With correct form, rowing minimises the stress dealt onto your joints. This results in much lower chance of injury meaning you can train safer and longer.

Is interval training good for me?

This is a difficult workout. Before attempting this I'd recommend that you've been rowing comfortably for a while. If you're a beginner I'd recommend starting off with the Ladders workout.

However, if you're comfortable rowing for 40 minutes and fancy a challenge, this is a great workout. It'll burn the calories and improve your fitness.

When and how often?

Aim to do an interval workout 1 to 2 times a week. Make sure to take at least 1 or 2 days rest before your next row to ensure you are giving yourself enough time to recover and rebuild.

The workout:

Stay with the target SPM. Focus on intensity.

Maintain control in your legs.

Warm-up (5:00)

• 1. Row at 20 SPM (Strokes Per Minute) for 5 minutes.

Interval 1 (10:00)

• 1. Row at 24 SPM for 1 minute
• 2. Row at 28 SPM for 1 minute
• 3. Row at 30 SPM for 1 minute
• 4. Row at 32 SPM for 30 seconds
• 5. Rest for 1 minute and 30 seconds
• 6. Repeat steps 1-5 once more.

Interval 2 (10:00)

• 1. Row at 24 SPM for 1 minute
• 2. Row at 26 SPM for 1 minute
• 3. Row at 28 SPM for 1 minute
• 4. Row at 30 SPM for 1 minute
• 5. Row at 32 SPM for 30 seconds
• 6. Rest for 1 minute and 30 seconds
• 7. Repeat steps 1-6 once more.

Interval 3 (10:00)

• 1. Row at 24 SPM for 1 minute
• 2. Row at 28 SPM for 1 minute
• 3. Row at 30 SPM for 1 minute
• 4. Row at 32 SPM for 30 seconds
• 5. Rest for 1 minute and 30 seconds
• 6. Repeat steps 1-5 once more.

Cool Down (5:00)

• 1. Row at 20 SPM for 5 minutes.

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