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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

  • Builds strength and size in the conditioning 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

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  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. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services