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Print it Cardio: Rowing Machine Interval Workout

Time Set Intensity RPE*
00:00 — 05:00 Warm Up Easy 2 — 5
05:00 — 06:00 Interval 1 Moderately Hard 6 — 7
06:00 —07:00 Rest Easy 2 — 3
07:00 — 09:00 Interval 2 Moderately Hard 6 — 7
09:00 — 10:00 Rest Easy 2 — 3
10:00 — 13:00 Interval 3 Moderately Hard 6 — 7
13:00 — 14:00 Rest Easy 2 — 3
14:00 — 18:00 Interval 4 Moderately Hard 6 — 7
18:00 — 19:00 Rest Easy 2 — 3
19:00 — 22:00 Interval 5 Hard 8 — 9
22:00 — 23:00 Rest Easy 2 — 3
23:00 — 25:00 Interval 6 Harder 8 — 9
25:00 — 26:00 Rest Easy 2 — 3
26:00 — 27:00 Interval 7 Hardest 10
27:00 — 28:00 Rest Very Easy 2
28:00 — 30:00 Cool Down Easy 3



*RPE = Rate of perceived exertion, 1 being easy and 10 being all out

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