Skip to content
Skip to content
Cerebral Physique logoCerebral PhysiqueMind Over Muscle
All full body & conditioning exercisesFull Body & Conditioning · Gym

Rowing Erg Intervals

Full-body engine builder. 500m intervals with rest.

BeginnerRowing machine6 × 500m
Rowing Erg Intervals demonstration thumbnail — Beginner Rowing Workout - BASIC INTERVAL TRAINING | 15 Minutes
ConditioningRowing machine

Rowing Erg Intervals

Demo · Sunny Health & Fitness

Verified Rowing Erg Intervals demonstration by Sunny Health & Fitness. Click to play.

How to do the Rowing Erg Intervals

  1. 1Legs → hips → arms
  2. 2Reverse on return
  3. 3Long stroke

Benefits of the Rowing Erg Intervals

  • Trains conditioning — sustained output, coordination and whole-body control through a full, controlled range of motion
  • Also trains back, legs as supporting movers
  • A fixed, stable path so you can safely push close to technical failure
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services