Rowing intervals

Duration 26 minutes

Target Areas: Full Body

Equipment: Rowing Machine

Added By Martin Gleeson

Exercises

Set 1: 1 round

Resistance: Light
❤️ Light (Zone 1)

Rowing

3 minutes

Set 2: 4 rounds

Resistance: Maximum
❤️ Maximum (Zone 5)

Rowing

30 seconds

Resistance: Light
❤️ Light (Zone 1)

Rowing

1 minute

Set 3: 4 rounds

Resistance: Maximum
❤️ Maximum (Zone 5)

Rowing

30 seconds

Resistance: Light
❤️ Light (Zone 1)

Rowing

45 seconds

Set 4: 4 rounds

Resistance: Maximum
❤️ Maximum (Zone 5)

Rowing

30 seconds

Resistance: Light
❤️ Light (Zone 1)

Rowing

30 seconds

Set 5: 1 round

Resistance: Heavy
❤️ Vigorous (Zone 3)

Fast Rowing

5 minutes

Set 6: 1 round

Resistance: Light
❤️ Light (Zone 1)

Rowing

3 minutes

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Top Choice for this Workout

Hydrow Wave Rowing Machine

The Hydrow line of rowers offers a top-of-the-line home rowing experience complete with HD touchscreen display & speakers. The Hydrow Wave Rowing Machine is a full-body workout machine that uses our patented electromagnetic drag technology. This model is foldable, which is a nice space-saving feature.

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Do this workout in Workout Trainer

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Hydrow Wave Rowing Machine