The Benefits of Rowing Machine Interval Training

Interval training swaps one long steady piece for repeated harder efforts with recovery between. On a rowing machine it lets you work harder than you could continuously, and it breaks a session into short, manageable chunks.

Why intervals suit the rower

Rowing uses the big muscles of the legs, back and core together, so a hard effort raises your heart rate quickly. The monitor gives instant feedback on pace and stroke rate, so you can repeat the same effort across a whole session and see when it slips. Because rowing is low impact, there is no pounding on the joints as with running, though hard intervals still demand good technique. If you have a health condition or injury, check with a GP first.

Intervals also train different things depending on length. Short efforts of 30 seconds to a minute build speed and tolerance for hard work. Longer efforts of 3 to 8 minutes sit closer to your aerobic ceiling and teach you to hold a strong pace while uncomfortable. A balanced block uses both, with plenty of easy rowing around them.

Setting the effort

Do not guess. Use one of these:

• Pace. Take your recent best 2,000 m or 5,000 m average split and work from it. Short repeats are usually rowed a few seconds per 500 m faster than 2k pace; 4-minute efforts a little slower than it. Our 2k test guide shows how to get a starting number.
• Effort scale. Rate how hard it feels from 1 to 10. Long intervals sit around 7 to 8, short ones 8 to 9. Easy rest rowing is a 3 or 4.
• Heart rate. If you wear a strap, see heart rate zones.

Resistance matters less than people think. On an air rower the damper is a feel setting, and many rowers sit between 3 and 5 rather than at maximum. See drag factor explained for why a heavier setting is not automatically harder.

Four sessions

Warm up for 5 to 10 minutes first, with a few firm strokes at the end, and finish with an easy cool-down.

Session	Work	Rest	Reps	Effort
Beginner 1-minute repeats	1 min firm	1 min easy	6 to 8	6 to 7 out of 10
30 on, 30 off	30 sec hard	30 sec easy	10 to 12	8 out of 10
Four-minute efforts	4 min hard but sustainable	2 to 3 min easy	4	7 to 8 out of 10
500 m repeats	500 m at about 2k pace	2 min easy	5 to 6	8 out of 10

Aim to row the last interval at the same pace as the first. If your pace falls apart halfway through, you started too hard. Next time, start a couple of seconds per 500 m slower.

Keep the technique

Intervals tempt you to rush the slide. Keep the sequence of legs, then body, then arms on the drive, and the reverse on the recovery. A longer, controlled stroke at a sensible rate beats frantic short strokes. Rates of around 24 to 30 suit most of these sessions; short sprints can go higher. Our stroke rate guide helps you pick a rate.

Common mistakes:

1. Starting the first interval too fast and fading.
2. Shortening the rest so the session turns into one hard slog.
3. Cutting the slide short and tugging with the arms.
4. Doing hard intervals on consecutive days with no easy rowing between.

Balance with easier rowing

Intervals are demanding, so most of your weekly rowing should be steady and comfortable. A sensible pattern is one or two interval sessions and two or three easy rows. If you are new, start with our first month on the erg. For a structured week-by-week approach, see the training plans. More session ideas sit in the training hub.