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Power Intervals & Power Strokes Rowing Machine Workout

Build rowing strength and power with this 15-minute rowing power intervals workout. This quick but challenging workout will make the most of your time with a variety of longer tough effort intervals, to ascending power stroke pushes.

Sunny trainer rowing
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    WORKOUT:

     

    OVERVIEW:

    Build rowing strength and power with this 15-minute rowing power intervals workout. This quick but challenging workout will make the most of your time with a variety of longer tough effort intervals, to ascending power stroke pushes. Follow along with Sunny Trainer Sofee for 15 minutes of serious sweat!

     

    Workout Details

    INTRO

    WARMUP
    Warmup: Pick Drill – 2 mins
    Warmup: Arms Only
    Warmup: Body Over
    Warmup: Halfstroke
    Warmup: Full Stroke

    80% EFFORT
    80% Effort – 2 mins

    RECOVERY
    Recovery Paddle – 60 sec

    ASCENDING POWER STROKES – 4 MINS
    Power Strokes: 8x
    Recovery – 30 sec
    Power Strokes: 16x
    Recovery – 30 sec
    Power Strokes: 24x
    Recovery – 30 sec
    Power Strokes: 32x

    RECOVERY
    Recovery Paddle – 60 sec

    DESCENDING LENGTH INTERVALS
    Interval 1 – 90 sec
    Recovery – 30 sec
    Interval 2 – 60 sec
    Recovery – 30 sec
    Interval 3 – 30 sec

    COOLDOWN
    Cooldown – 60 sec
    Cooldown: Full Stroke
    Cooldown: Halfstroke
    Cooldown: Body Over
    Cooldown: Arms Only

    END WORKOUT

     

    Recommended Products

    Magnetic Rowing Machine Rower

    Multifunction Magnetic Rowing Machine

    Obsidian Surge Water Rowing Machine Rower

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