Four Interval Workouts You Can Do on the Rowing Machine
Last time we talked about rowing machines, we said rowing is a low-impact full-body cardio workout and a great replacement for running on a treadmill. Here are a couple of intense interval rowing workouts you can try, but keep in mind: you’ll hate them. In a good way.
Before diving into these workouts, make sure that you are comfortable while rowing and that you can maintain a steady pace for at least 15 minutes in good shape, and that your rowing machine is equipped with a working monitor. Choose from the following workout options:
- Sprint 1000 meter sets. This will teach you that shape, cadence and cadence are important ingredients for good rowing training. In total, you row only 1000 meters in three separate sets, but on each set you change the number of strokes per minute (rpm). Aim at 28 tbsp. Per minute in the first approach, 24 tbsp. Per minute in the second and 26 tbsp. In a minute in the final.
- Raise the beat to the music at a fast pace. This workout is a little less structured and based on the songs you choose. Make a playlist of songs that will motivate you to work hard. The idea is to hit 30 BPM during the catchy parts or chorus and catch your breath during the slower parts.
- Run 2 km faster. A two kilometer run requires a ton of stamina, strength, and mental ability. Strive to get to 2000 meters as quickly as possible. Try mentally breaking the distance down into 500-meter segments to help reduce the overall pointlessness of the task.
- Train like Olympic athletes . I’m not kidding. You will sprint five intervals at different distances. It looks like this:
Interval 1: Sprint 1000 meters, rest 3 hours.
Interval 2: Sprint 750m, rest 2:30
Interval 3: Sprint 500 meters, rest 2 hours.
Interval 4: Sprint 250 meters, rest 2 hours.
Interval 5: 750m Sprint, Cool Down.
After one of these workouts, be sure to exit the rowing machine slowly and easily. You know, so as not to faint.
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