Buzz
Previously, we explored rowing machines and highlighted their ability to provide a full-body, low-impact cardio workout, making them a great substitute for treadmill running. Now, here are some challenging rowing interval routines that are sure to push you to your limits—prepare to love hating them.
Before you jump into these workouts, ensure you're comfortable with rowing, capable of maintaining a steady pace for at least 15 minutes with good form, and that your rowing machine has a functioning monitor. Pick one of the following workouts to begin with:
1,000-meter sprint intervals. This exercise focuses on the importance of form, rhythm, and cadence. You'll row 1,000 meters divided into three sets, each with different strokes per minute (spm). Start with 28 spm for the first set, 24 spm for the second, and finish with 26 spm in the third set.
Row to high-energy music. This workout is less structured and follows the flow of your music playlist. Choose songs that inspire you to push hard. Aim for 30 spm during the energetic parts, such as the chorus, and take a breather during slower sections.
Race your best 2K time. A 2-kilometer race demands stamina, strength, and mental toughness. Aim to finish 2,000 meters as quickly as you can. Mentally break the distance into 500-meter segments to make the challenge feel more manageable.
Train like Olympic athletes. This is no easy feat. You'll perform five sprint intervals at different distances, following this pattern:
Interval 1:
Sprint 1,000 meters, then rest for 3 minutes.
Interval 2:
Sprint 750 meters, then rest for 2:30
Interval 3:
Sprint 500 meters, then rest for 2:00
Interval 4:
Sprint 250 meters, then rest for 2:00
Interval 5:
Sprint 750 meters, then cool down
After completing one of these workouts, be sure to carefully exit the rowing machine to avoid any dizziness or lightheadedness.
Photo credit: BenBradshaw.
