• KC Dietz

More Intervals: Two to Pick From


Interval Number 1:

5 x (60 strokes on, 20 off, 30 strokes on, 60 strokes off).

  • Hold the 60 strokes at one rate.

  • For the 30 strokes do a 5 stroke running start ( 3/4 slide, 1/2, 1/2, lengthen, lengthen) and high 10, settle for 15 strokes.

  • Workout Total: 5 sets = 450 hard strokes.

  • Do more or less sets depending on your fitness level.

  • Minimum 4 sets. Maximum 7 sets.

Interval Number 2:

(20 strokes ON, 10 OFF x 6).

3 minute rest.

(40 strokes ON, 20 OFF x 3).

3 minute rest.

  • Minimum 2 sets. Maximum 4 sets.

  • Each set is 240 hard strokes.

© 2019 Lake Washington Rowing Club

Photos kindly donated by Andy Rees.