Workouts
20-minute rowing intervals
20-minute rowing intervals is a 20-minute workout for intermediate level with rowing machine: Easy warm-up row (5 min), Hard row (5 × 1 min), Easy cool-down (5 min).
| Time | 20 minutes |
|---|---|
| Level | Intermediate |
| Equipment | Rowing machine |
The workout
| Exercise | Sets × reps | Rest |
|---|---|---|
| Easy warm-up row | 5 min | – |
| Hard row | 5 × 1 min | 1 min easy |
| Easy cool-down | 5 min | – |
How to do it well
- Legs first, then lean back, then arms. Reverse it on the way back.
- Long strokes beat short, fast ones.
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*Start lighter than you think, and stop if something hurts. This is general training information, not medical advice.*
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Keep reading
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