Short Interval
- 8 rounds: 10 seconds work : 20 seconds rest for max calories
- 10 rounds: 30 seconds work : 30 seconds rest for max calories or meters
- 8 rounds: row 250 meters. Rest for however long each round took (after a 52-second row, rest 52 seconds before the next round)
Long Interval
- 8 rounds: work 1 minute, rest 1 minute for max calories or meters
- Work:rest 1:1 — Row 1,000m — 1,000m — 500m — 500m — 500m — 250m — 250m — 250m — 250m
- 3 rounds: Work 50 seconds, rest 10; work 40, rest 20; work 30, rest 30; work 20, rest 40; work 10, rest 50
On the interval work, keep track of your results, and when you repeat the workout, try to beat your previous effort on each interval—even if only by 1 meter.
Time Trial
- 2K or 5K row for time
- Row or bike 10 minutes for distance, or 20 min. or 30 min.