Interval Workouts

  • Interval training involves, shorter periods of work at higher intensities followed by periods of “rest”.

  • Work and rest periods can be time, distance or stroke count based.
  • Intensity of work pieces can vary between 75-95% depending on fitness level of the user.



Interval Workout Examples (more examples to come)

(For Beginner & Intermediate Rowers)

  60 Seconds/30 Seconds Intervals (download workout here)

  100 meters On / 100 meters Off (download workout here)

   500 Meter Distance Pieces  (download workout here)

 

(For Intermediate & Advanced Rowers)

10 Shooting Stars  (download workout here)
HIIT Winter Workout
(download workout here)

1000 Meter Pieces (download workout here)

4 Minute Distance Recording Pieces (download workout here)

10 build - 10 hold - 10 build (download workout here)

3 Minute Intervals (download workout here)

30 Seconds light/ 30 Seconds hard rowing (download workout here)

3 Minute Intervals 2 (download workout here)

60 Seconds/30 Seconds Intervals (download workout here)

4x 250m High Intensity and 1x 500m Steady State (download workout here)

 

Additional information