Even if you don't have access to a boat and seven fit friends, you can row solo at the gym. Former Olympic rower Judy Geer created this rowing machine pyramid interval workout that works the entire body, hitting muscles in the core, legs, arms, back, and butt.
Before you start, set the resistance on your rowing machine between two and three, and make sure you have mastered basic form. Once you're properly prepped, learn this whole 30-minute rowing plan.
| Time | Set | Intensity | RPE* |
|---|---|---|---|
| 00:00-05:00 | Warmup | Easy | 2-5 |
| 05:00-06:00 | Interval 1 | Moderately Hard | 6-7 |
| 06:00-07:00 | Rest | Easy | 2-3 |
| 07:00-09:00 | Interval 2 | Moderately Hard | 6-7 |
| 09:00-10:00 | Rest | Easy | 2-3 |
| 10:00-13:00 | Interval 3 | Moderately Hard | 6-7 |
| 13:00-14:00 | Rest | Easy | 2-3 |
| 14:00-18:00 | Interval 4 | Moderately Hard | 6-7 |
| 18:00-19:00 | Rest | Easy | 2-3 |
| 19:00-22:00 | Interval 5 | Hard | 8-9 |
| 22:00-23:00 | Rest | Easy | 2-3 |
| 23:00-25:00 | Interval 6 | Harder | 8-9 |
| 25:00-26:00 | Rest | Easy | 2-3 |
| 26:00-27:00 | Interval 7 | Hardest | 10 |
| 27:00-28:00 | Rest | Very Easy | 2 |
| 28:00-30:00 | Cooldown | Easy | 3 |
*RPE = Rate of perceived exertion, 1 being easy and 10 being all out
Aim for a cadence (strokes per minute, SPM) between 26 and 30 on the harder intervals, but the SPM can drop on the easy intervals. Don't forget to print this workout and take it to the gym with you.
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