rowing sprint intervals 1:3

Fire breathers:

  • 10 rounds on the C2 rower of:
  • Pull a sub-1:25/500-m pace for as long as possible
  • Rest 3 minutes

Scale pace as needed so that first interval can be maintained for approximately 1 minute.

Scaling for the rest of us

7-10 rounds
Pull a sub-1:45/500-meter pace for as long as possible. Rest 3:00.

5-7 x 1:00 sprints
Pull as close to sub-2:00/500-meter pace as possible. Rest 3:00.

Note: warm up first!