Workout Routine

Free

Rowing interval

by Spam3434

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Rowingmachine - Resistance on concept2 at 7 to 10 --- 5 min warmup --- 1.set: Keep steady pace, with 18-22 strokes per min. --- 2.set: Push to maximum with 25+ strokes per min. --- 5 min cooldown

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Workout 1

Rowingmachine WarmUp

Set
Time
Rest time
1
300 sec
100 sec

Rowingmachine WarmUp

1×300 s

Rowing machine - Long inteval

Set
Time
Rest time
1
600 sec
180 sec
2
600 sec
180 sec

Rowing machine - Long inteval

2×600 s

Rowingmachine - Medium interval

Set
Time
Rest time
1
120 sec
60 sec
2
120 sec
60 sec
3
120 sec
180 sec

Rowingmachine - Medium interval

3×120 s

Rowingmachine Cooldown

Set
Time
Rest time
1
300 sec
10 sec

Rowingmachine Cooldown

1×300 s