Today you’ll hit a rowing interval workout.

Choose to tackle this workout with intensity or opt for sustainability. You can push hard from the start or shoot for consistency based on how you’re feeling today.

Each row should take 2:30 or less, but ideally closer to 2:00 to have at least 1:00 of rest.

If you cannot finish in under 2:30 for the first half of the workout, reduce the interval distance.

We’ll work on dialing in sound body position and row mechanics to save energy and increase efficiency.


5 sets for total time:
500-m row
– Rest 3:00 between sets.