Demo & instructions
Rowing Sprint Intervals
Also known as: Rower Sprints, Rowing Intervals
Instructions
Short, powerful bursts of rowing with easy paddling in between. Each timed set is one hard effort that taxes legs, back, and lungs together.
- Movement
- Locomotion
- Type
- Compound
- Level
- Intermediate
- Typical range
- 20 sec – 2 min
Setup
- 1Strap your feet in and set the resistance where you would for a steady row.
- 2Row easily for several minutes and include a few harder strokes to prepare.
- 3Sit tall at the front of the slide with arms long, ready to push.
Execution
- 1Take the first few strokes firmly to get the flywheel moving.
- 2Drive hard with your legs on every stroke and finish by drawing the handle to your lower ribs.
Target
Equipment
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
