Why Rowers Do Interval Training

Interval training means alternating periods of harder work with periods of easier work or rest. Rowers use it because it lets you spend more time at high intensity than you could in one continuous effort, and because rowing races are won at high intensity. If you have a heart condition or are new to hard exercise, check with a GP before starting.

What intervals do

A 2,000 m race lasts about six to nine minutes for most rowers, and it needs a high aerobic ceiling plus the ability to tolerate fatigue. Steady rowing builds the aerobic base. Intervals work the top end.

• Aerobic power. Repeated efforts near your maximum aerobic output stress your heart, lungs and muscles’ oxygen use, which raises the ceiling. See VO2 max and rowing.
• Tolerance of fatigue. You practise holding good technique when it hurts.
• Pace familiarity. Intervals at race pace teach you what that pace feels like.
• Anaerobic capacity. Short, very hard efforts use the fast energy systems that matter at the start and finish of a race.
• Efficiency. Resting between efforts lets you recover enough to repeat quality, rather than grinding at slower speeds.

In simple terms, the body has a fast, short-lived energy supply (stored phosphocreatine and anaerobic glycolysis) and a slower, long-lasting aerobic supply. The fast supply recovers partly during rest, which is why short rest periods let you repeat hard efforts. Exact recovery times differ between people.

Structuring them

Four numbers define an interval session:

1. Work duration or distance, such as 30 seconds, 3 minutes or 500 m.
2. Intensity, as pace, power, heart rate or RPE.
3. Rest, and whether it is complete rest or easy rowing.
4. Number of repeats.

As a rule, shorter intervals are harder per second, and longer intervals are closer to race pace or threshold. The work-to-rest ratio affects the type of training:

Type	Work	Rest	Intensity	Main aim
Short sprints	10 to 30 seconds	1 to 2 minutes	Very hard	Power, speed, anaerobic capacity
15/15 type	15 seconds	15 to 45 seconds	Hard	Aerobic power with limited rest
VO2-type	2 to 4 minutes	2 to 3 minutes	RPE 8 to 9	Aerobic ceiling
Race-pace	500 m to 1,000 m	2 to 3 minutes	2k pace	Pace familiarity
Threshold	8 to 15 minutes	2 to 3 minutes	Hard but controlled	Sustained power

Always warm up for 10 minutes before intervals and cool down for 5 to 10 afterwards. See the ultimate rowing warm-up.

Example sessions

Session 1: sprints 8 x 30 seconds hard, 90 seconds easy rowing between. Keep the rate around 28 to 32 strokes per minute and maintain good technique.

Session 2: 3-minute repeats 5 x 3 minutes at a hard, steady pace (about RPE 8), 3 minutes easy between. Try to hold the same average split on all five.

Session 3: race-pace 500s 6 x 500 m at your target 2k pace, 2 minutes rest. For a 7:30 goal, that is 1:52.5 per 500 m. See 2k erg pacing strategy.

Session 4: pyramid 500 m, 400 m, 300 m, 200 m, 100 m with rest of 1 minute, 45, 30, 15 seconds between the pieces. Row each faster than the last.

Session 5: 5k-focused 4 x 1,500 m at about 5k pace, 3 minutes rest. See the difference between training for 5km and 2km row.

Keeping it sensible

• Start with one interval session a week and add a second only when you recover well. Most of your training should be easier.
• Measure before you start. A baseline 2k test or 5k test gives you a reference. See how to do a 2k erg test.
• Keep the pace even. If the last repeat is much slower than the first, you started too hard.
• Stop if technique collapses. A repeat done badly teaches the wrong things.
• Use the rest. Skipping the rest turns the session into something else.
• Listen to your body. Unusual chest pain, dizziness or pain in a joint means stop and get advice.
• Retest every 6 to 8 weeks.

For more on the benefits, see benefits of rowing machine interval training and the benefits of HIIT on a rowing machine. For a structured programme, see our plans.

Browse more in the training hub.