Rowing Machine Intervals
Quick Information
Category
Conditioning
Difficulty
Beginner
Equipment
Cardio Machine
Primary muscle group
Quadriceps, Latissimus Dorsi
Secondary muscle groups
Gluteus Maximus, Hamstrings, Erector Spinae, Biceps Brachii
Movement pattern
Cyclical Full-Body Pull
Training goal
Conditioning
Sport
General Athletic Development, Football, Soccer, Rugby, Tactical / Military
Overview
Purpose. Build aerobic and anaerobic conditioning with a full-body pulling pattern.
How it fits the system. A beginner-level cyclical full-body pull entry in the Conditioning section, programmed to develop conditioning. Related work in the library: Battle Rope Lateral Waves and Battle Rope Slams.
Primary muscles
Quadriceps, Latissimus Dorsi
Secondary muscles
Gluteus Maximus, Hamstrings, Erector Spinae, Biceps Brachii
Movement pattern
Cyclical Full-Body Pull
Equipment
Cardio Machine
Difficulty
Beginner
How to Perform
- Set the damper to a moderate setting and strap the feet in.
- Start at the catch with the shins vertical and the arms long.
- Drive with the legs first, then swing the torso back, then pull the handle to the ribs.
- Reverse the order on the recovery: Arms, then torso, then legs.
- Hold the target pace for the work interval.
- Row easily or rest between intervals as prescribed.
Coaching Cues
- Legs, body, arms on the drive; arms, body, legs on the recovery.
- Keep the chain moving in a straight line.
- Pace by watts or split, not by feel alone.
Common Mistakes
- Pulling with the arms before the legs have driven.
- Rounding the lower back at the catch.
- Rushing the recovery slide.
Progressions & Regressions
Progressions
Increase interval length, intensity or number of rounds.
Regressions
Shorten the intervals and extend the rest.
When to Use It
When to use
For conditioning and as a low-impact aerobic option.
When not to use
With lower-back pain that worsens at the catch position.
Programming
6 to 10 rounds of 250 to 500 metres with equal rest.
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