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Rowing Machine Interval Workout

Make the Most of the Rowing Machine With Intervals

Even if you don't have access to a boat and seven fit friends, you can row solo at the gym. Former Olympic rower Judy Geer created this rowing machine pyramid interval workout that works the entire body, hitting muscles in the core, legs, arms, back, and butt.

Before you start, set the resistance on your rowing machine between two and three, and make sure you have mastered basic form. Once you're properly prepped, learn this whole 30-minute rowing plan.


Time Set Intensity RPE*
00:00-05:00 Warmup Easy 2-5
05:00-06:00 Interval 1 Moderately Hard 6-7
06:00-07:00 Rest Easy 2-3
07:00-09:00 Interval 2 Moderately Hard 6-7
09:00-10:00 Rest Easy 2-3
10:00-13:00 Interval 3 Moderately Hard 6-7
13:00-14:00 Rest Easy 2-3
14:00-18:00 Interval 4 Moderately Hard 6-7
18:00-19:00 Rest Easy 2-3
19:00-22:00 Interval 5 Hard 8-9
22:00-23:00 Rest Easy 2-3
23:00-25:00 Interval 6 Harder 8-9
25:00-26:00 Rest Easy 2-3
26:00-27:00 Interval 7 Hardest 10
27:00-28:00 Rest Very Easy 2
28:00-30:00 Cooldown Easy 3




*RPE = Rate of perceived exertion, 1 being easy and 10 being all out

Aim for a cadence (strokes per minute, SPM) between 26 and 30 on the harder intervals, but the SPM can drop on the easy intervals. Don't forget to print this workout and take it to the gym with you.

Source: Thinkstock
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