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Cardio & conditioning

Rowing machine interval workout: power strokes and 20-second pushes

Your first intervals on the rower. After a steady warm-up and two accelerations, you row 20 seconds a little harder, about 5 seconds per 500 m faster than your steady pace, then 1 minute 40 seconds easy, and repeat: Concept2's own suggestion for starting to row harder. Our beginner rowing workout is steady rounds for learning the stroke, and our cardio intervals and Norwegian 4x4 workouts use longer, harder efforts shown on a bike; this one sits between them, with every step shown on the rowing machine. Keep the damper at 3 to 5 and the stroke rate between 24 and 30: you go faster by pushing harder with your legs, not by rushing up the slide.

25 minBeginner3 movesCardio machineQuads · Glutes · Back · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Indoor rowing (rowing machine)5 min easy
    Beginner · Quads, Glutes, Back · 3D demoDamper at 3 to 5, feet strapped in. Build from very easy to a pace you can talk atHarder: Stair climbing
  2. Indoor rowing (rowing machine)2 accelerations of 10 to 15 strokes, 1 min easy after each
    Beginner · Quads, Glutes, Back · 3D demoBuild each one from easy to hard: legs, then body, then armsHarder: Stair climbing

Intervals

6 rounds

  1. Indoor rowing (rowing machine)20 s hard
    Beginner · Quads, Glutes, Back · 3D demoAbout 5 s per 500 m faster than your steady pace, 24 to 30 strokes a minute. Build from 6 rounds to 8 over the weeksHarder: Stair climbing
  2. Indoor rowing (rowing machine)1 min 40 s easy
    Beginner · Quads, Glutes, Back · 3D demoKeep rowing gently and let your breathing settleHarder: Stair climbing

Cool-down

  1. Indoor rowing (rowing machine)3 min very easy
    Beginner · Quads, Glutes, Back · 3D demoUntil your breathing settlesHarder: Stair climbing
  2. Half-kneeling hip flexor stretch30 s each side
    Beginner · Quads, Glutes · 3D demoOptional. Tuck your pelvis underHarder: Couch stretch
  3. Supine hamstring stretch with a strap30 s each side
    Beginner · Hamstrings, Calves · 3D demoOptional. GentleEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)

Tips

  • Do this after 2 to 3 weeks of steady rowing, once or twice a week, with easier days between.
  • When 8 rounds feel comfortable, move on to the cardio intervals workout (1 minute hard, 2 easy) or the Norwegian 4x4 on the rowing machine.
  • Go harder by pulling harder, not by turning the damper up: the damper changes the feel, and a low setting is kinder to your back.
  • The monitor under-reads the first few strokes of each push, so judge your pace by the second half.
  • If your lower back rounds as you tire, ease off for that push and keep the hinge at your hips.
  • If your blood pressure is high and not yet controlled, or you have a heart condition, see your GP first and keep to moderate effort until you're cleared.
  • "Stop if it hurts", and don't push others to overdo it, as British Rowing's safety guide says. Chest pain, feeling faint or unusual breathlessness: stop and get help, and call 999 for chest pain that doesn't go away or if someone faints.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the rowing machine interval workout: power strokes and 20-second pushes take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 1 of its 3 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.