Cardio Workout
Six repeatable rowing efforts with recovery built in. Find a rhythm you can hold and finish with a useful benchmark for your next visit.
Rowing Intervals
500m x 6
Recovery Paddle
2 min between
Cool-down Row
5 min easy
Warm up for six minutes, gradually lifting the stroke rate to 24.
Choose a pace you can repeat across all six efforts. If your later intervals slow sharply, ease the opening pace next time.
Keep the recovery paddles truly easy — let the heart rate come down before the next piece.
Drive with the legs, then the hips, then the arms. Reverse the order on the return.
Finish with five easy minutes and note your average split.
These workouts are the warm-up for the real project. Membership unlocks the full library and the people who keep you honest.
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