# 20-minute rowing intervals

URL: https://gocutline.com/workouts/rowing-intervals-20/

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.

## Make it a block
A workout you planned is a workout you do. [Add it to your week in Cutline](https://app.gocutline.com/?plan=20-minute%20rowing%20intervals%2020%20min%20on%20Monday%20at%207): one click and the time is blocked.

*Start lighter than you think, and stop if something hurts. This is general training information, not medical advice.*

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Facts: https://gocutline.com/facts/ · Updated 2026-11-06