Interval Rowing

Staggered increase in strokes per minute (spm) and decrease with shorter intervals towards the end. Set the resistance to a comfortable level that still tests you for the full 32min.This routine will help boost your metabolism and have you exhausted by the end. Maintain good form during a stroke to get a full body burn.

Exercises

设置 1 : 1 个回合

Rowing Machine (20 spm)

2 分钟

Rowing Machine (22 spm)

2 分钟

Rowing Machine (24 spm)

2 分钟

Rowing Machine (26 spm)

2 分钟

Rowing Machine (28 spm)

2 分钟

Rowing Machine (26 spm)

2 分钟

Rowing Machine (24 spm)

2 分钟

Rowing Machine (22 spm)

2 分钟

Rowing Machine (20 spm)

2 分钟

设置 2 : 3 个回合

Rowing Machine (22 spm)

1 分钟

Rowing Machine (24 spm)

1 分钟

Rowing Machine (26 spm)

1 分钟

Rowing Machine (24 spm)

1 分钟

设置 3 : 1 个回合

Rowing Machine (22 spm)

1 分钟

Rowing Machine (20 spm)

1 分钟

相关锻炼

Rowing SPM

24 分钟, 中度

Rowing Intervals

42 分钟, 激烈

Rowing Intervals

42 分钟, 激烈

Row: Short Intervals

13 分钟 20 秒, 激烈

Rowing Sprints

30 分钟, 中度

High Intensity Interval Rowing

14 分钟, 激烈