Rower Intervals
Erg Intervals, Indoor Rowing Intervals
Full Body
Gait
Cardio
All Levels
Set it up
Set the damper between 4 and 6 and strap your feet in at the ball of the foot.
Set the monitor for the interval on the sheet, either time or distance.
Sit tall at the catch with your shins vertical and your arms straight.
Take one easy minute to warm the stroke up before the first interval.
What I say while you lift
Legs, then back, then arms — in that order on every stroke.
Push the footplate away before the handle moves.
Come back the reverse way: arms, back, legs.
Row a rate you can hold on the last interval, not just the first.
What goes wrong
Opening the back early so the legs and hips fight each other.
Cranking the damper to 10 and calling it strength work.
Starting the first interval faster than the plan says.
0000
default tempo
One breath per stroke at a low rate, two per stroke on hard intervals.
breathing
Before you load it
Keep the chain running flat and level; a chain that dips means the handle is being pulled off line.
Rowing loads the low back at the catch — shorten the slide while a back injury is still settling.