Speed & Agility
Rower Intervals 10×250m
Repeatable hard efforts with aerobic recovery — point play on a machine
Why this works · equipment
250m at hard pace takes ~50–60s — about a long, brutal tennis point. Ten repeats with 1:1 recovery trains you to go hard again and again without fading, and it's a monster calorie burner.
Grab at Life Time Perimeter
- Concept2 rower
Warm-up
Easy row with 3×10-stroke builds
6 min · Last build near sprint pace
Main set
Set the monitor to intervals: 250m work / 1:00 rest. Aim to keep every split within 2 seconds.
250m Hard Row
RPE 8–9. Even pacing beats a hero first rep.
Cooldown
Easy row / walk
5 min · Flush the legs
0/0 items checked