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rowing
Rowing Ergometer Intervals
Search GoogleRowing Ergometer Intervals is a intermediate rowing exercise using rowing ergometer. It primarily trains cardiovascular system and back. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- cardiovascular system, back
- Secondary
- quadriceps, glutes, hamstrings, arms, core
- Equipment
- rowing ergometer
- Mechanic
- compound
Setup
- — Prepare the rowing ergometer and clear the movement area.
- — Set your stance, grip, and starting position before beginning rowing ergometer intervals.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Drive with the legs, swing through a braced trunk, then finish with the arms before recovering in reverse order.
- — Continue for the programmed work interval or duration, adjusting the pace before technique or control changes.
Breathing & coaching
- — Breathe rhythmically instead of holding your breath during the effort.
- — Use the recovery interval to regain calm, controlled breathing.
- — Drive with the legs, swing through a braced trunk, then finish with the arms before recovering in reverse order.
- — Keep pressure and tempo even from side to side.
Progressions
- — Longer or slightly faster rowing ergometer intervals intervals
Regressions
- — Shorter or lower-intensity rowing ergometer intervals intervals