What muscles does the Rowing Intervals work?

The Rowing Intervals mainly works the cardio and full body.

How many sets and reps of the Rowing Intervals?

Intervals: 6 to 10 rounds of 20 to 60 seconds hard with equal or longer easy recovery. Steady work: 10 to 30 minutes at a pace you could hold a conversation at.

What can I do instead of the Rowing Intervals?

Bear Crawl, Butt Kicks, Double-Unders and High Knees work the same main muscle.

Rowing Intervals

Alternate hard rowing efforts with easy strokes, keeping a strong leg-drive-first sequence throughout.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Cardio, Full body
Equipment: Cardio machine
Movement: Conditioning

Sets and reps

Intervals: 6 to 10 rounds of 20 to 60 seconds hard with equal or longer easy recovery.
Steady work: 10 to 30 minutes at a pace you could hold a conversation at.

General ranges, not medical advice. Stop if anything hurts.

In our free programs

Athletic Power · Power + ConditioningMetres per interval.8×250 @ RPE 8
Core & Conditioning Add-On · IntervalsMetres per interval.6×300 @ RPE 8

Alternatives

Other exercises for the cardio, for when the cardio machine is taken or you want a change.

Questions

What muscles does the Rowing Intervals work?: The Rowing Intervals mainly works the cardio and full body.
What equipment do you need for the Rowing Intervals?: A cardio machine.
How many sets and reps of the Rowing Intervals?: Intervals: 6 to 10 rounds of 20 to 60 seconds hard with equal or longer easy recovery. Steady work: 10 to 30 minutes at a pace you could hold a conversation at.
What can I do instead of the Rowing Intervals?: Bear Crawl, Butt Kicks, Double-Unders and High Knees work the same main muscle.

Program it for your clients

Coaches add the Rowing Intervals to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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