Rowing Intervals

 

General Warm Up

10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)

Then:

Rest 2 min

Then:

Row 2,000 Meters for time

Rest the amount of time it took to complete that. (note- a good time for a 2k is 8 min)

Row 1,000 Meters for time

Rest the amount of time it took to complete that. (note- a good time for 1k is 4 min)

Row 500 Meters for time

Rest the amount of time it took to complete that. (note- a good time for 500 m is 2:30 min)

Row 250 Meters for time

(note- a good time for 250 is 1 min)

Cool Down

10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)

 

Make sure to keep track of your times.  This is a workout you can do again, and try and beat your time.