CARDIO · CARDIO
Rowing Sprint
A short high-effort rowing interval using coordinated leg, trunk and arm drive.
Primary musclesFull body
Secondary musclesLegs, Back, Arms
EquipmentRowing machine
DifficultyIntermediate · Cardio
How to perform
- Establish efficient rowing technique first.
- Increase stroke rate and power for the planned interval.
- Recover at an easy pace before repeating.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the full body as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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