Rowing 1:1 and 30:30 Interval Workout

Rowing 1:1 and 30:30 Interval Workout

WORKOUT:

OVERVIEW:

This interval rowing workout is a great for incorporating high intensity calorie burning interval training into your weekly fitness routine. The workout will take you through 5 rounds of 1 minute power stroke intervals and three 30 second all-out blitz intervals. After each interval you will having time to recover for an equal amount of time. During each hard rowing interval, you should focus on producing maximum power with each stroke. The focus should not be on a fast stroke rate. 30 strokes per minute would be a good stroke rate to aim for. If you have a rower that has adjustable resistance, keep the resistance at a moderate level. Follow along with Sunny trainer Matt as he coaches your through each part of the workout.

Workout Details

Warm Up

Arms Only Rowing – 30 seconds

Legs Only Rowing – 30 seconds

Arms and Torso – 30 seconds

Half Stroke – 30 seconds

Full Strokes – 30 seconds

 

1:1 Intervals (5 rounds)

Power Stroke – 1 minute

Recovery Stroke – 1 minute

Power Stroke – 1 minute

Recovery Stroke – 1 minute

Power Stroke – 1 minute

Recovery Stroke – 1 minute

Power Stroke – 1 minute

Recovery Stroke – 1 minute

Power Stroke – 1 minute

Recovery Stroke – 1 minute

 

30:30 Blitz Intervals (3 rounds)

All Out Stroke – 30 seconds

Recovery Stroke – 30 seconds

All Out Stroke – 30 Seconds

Recovery Stroke – 30 seconds

All Out Stroke – 30 seconds

Recovery Stroke – 30 seconds

 

Cool Down

2 minute recovery stroke

 

END WORKOUT

 

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