How to do the Rowing Intervals
Step by step
- Strap your feet in and grip the handle with a relaxed, overhand hold.
- Warm up with a few easy strokes: push with the legs, lean back, then pull the arms.
- Row hard for about 40 seconds driving mainly with your legs.
- Then row easy for 60 to 90 seconds to recover before the next hard bout.
- Take short breaks whenever you need - this should challenge you, not wear you out.
The thing people get wrong
Drive with your legs first, not your lower back - rounding your back to yank the handle is the fastest way to strain it.
Coaching cue
Finish each hard stroke with the handle at your ribs and your elbows past your body.
Make it easier or harder
- Easier: Row hard for 20 seconds with 90 seconds easy between rounds.
- Harder: Stretch the hard bouts to 60 seconds or add more rounds.
Muscles worked
- Primary: Cardio, Upper Back
- Secondary: Lats, Hamstrings, Quads
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.