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Cardio & Conditioning · Cardio · 30 min · Intermediate
Rowing Intervals
A full-body cardio session on the erg — intervals that build aerobic power without pounding your joints.
Start & Log Workout
Track every set — next time we'll suggest weights and reps based on this session.
Warm-Up
5 minutes easy rowing, focusing on legs-body-arms sequencing.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Rowing Machine Aim for consistent splits across all five. | 5 | 500 m | 2 min |
Plank | 3 | 30–45 sec | 45 sec |
Finisher
3 minutes very easy rowing to flush out.
Ready to train?
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