WORKOUT TIMERS
Rowing interval timer
Intervals for the rowing machine, timed by the clock or by the distance
The rowing machine works your legs, back and arms at once, and it’s gentle on your joints, which makes it a good place for intervals. Rowing intervals are timed in two ways: by time, such as 1 minute on and 1 off, or by distance, such as 500 meters with a set rest.
| Session | Work | Rest | Rounds |
|---|---|---|---|
| Sprints | 30 s | 30 s | 10 |
| Minute on, minute off | 1 min | 1 min | 10 |
| 500 m repeats | 500 m | 2 min | 4 to 6 |
| 4×4 | 4 min | 3 min | 4 |
How to set it up in Cero
- For timed intervals, create a simple timer and set high intensity, low intensity and sets.
- For distance intervals, create an advanced timer, set each row to Open, so it moves on when you tap Done, and add a timed rest after it.
- Add a warm-up of 5 to 10 minutes of easy rowing, and a cool down.
- Wear your Apple Watch to follow your heart rate through the session.
Why 4×4 works on the rower
Four 4-minute intervals at 90 to 95% of maximum heart rate, with 3 minutes of easy work between them, improved VO2max more than steady training in a trial with runners 1. The rower is a good machine for the same session: it’s easy to hold a hard but steady pace for 4 minutes. Read more about the Norwegian 4×4.
Sources
- Helgerud J, Høydal K, Wang E, et al. Aerobic High-Intensity Intervals Improve VO2max More Than Moderate Training. Med Sci Sports Exerc. 2007;39(4):665-671. doi.org/10.1249/mss.0b013e3180304570
YOUR NEXT SESSION STARTS HERE
Bring the effort.
We’ll keep the time.
Cero is free to download for iPhone, iPad and Apple Watch.
Download Cero
Cero is a timer, not a medical device. If you’re new to hard exercise, are pregnant or have a health condition, check with your doctor first, and stop if you feel unwell.