Rowing Machine Intervals
Technique guide
Set-up
- Set up as for steady rowing and warm up for a few minutes.
How to do it
- Row hard for the work period or distance.
- Row very easily, or rest, for the recovery period.
- Repeat for the prescribed number of rounds, then cool down.
Coaching cues
- Keep the same stroke order (legs, body, arms) when tired.
- Pick a pace you can repeat every round.
Common mistakes
- Letting technique fall apart in the hard rounds.
- Rowing at a very high stroke rate with little power behind it.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
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