Running or Rowing Intervals Workout
Running Intervals
1600m, easy
Rest 3min
200m, hard + 200m, easy
600m, moderate + 200m, easy
400m, moderate/hard
Rest 3min
200m, hard + 200m, easy
600m, moderate + 200m, easy
400m, moderate/hard
Rest 3min
1600m easy/moderate
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Rowing Intervals:
1000m Row, easy (warm-up)
5x
500/400m Row, moderate
1:30 Rest btw sets
5x
250/200m Row, hard
1:00 Rest btw sets
5x
500/400m Row, easy
1:30 Rest btw sets
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