Interval Training (Rowing)

By the Watta Team · Updated

Interval Training (Rowing): Interval training in rowing involves alternating between high-intensity work periods and rest or low-intensity recovery periods on the ergometer.

What is Interval Training (Rowing)?

Interval training is a structured approach where you alternate between hard efforts and recovery periods. Common rowing interval formats include: 8×500m with 1:00 rest (speed endurance), 5×1500m with 3:00 rest (threshold), 10×1:00 on/1:00 off (power), and pyramid workouts like 1-2-3-4-3-2-1 minutes. Intervals allow you to accumulate more time at high intensity than continuous efforts. They develop different energy systems depending on work duration: short intervals (under 60s) target anaerobic power, medium intervals (2-5 minutes) target VO2 max, and longer intervals (6-20 minutes) target threshold and race pace. The PM5 has a built-in interval workout mode that tracks splits per interval.

How Watta Uses Interval Training (Rowing)

Watta reads multi-interval screens from the PM5, extracting individual interval data including per-interval split, distance, time, and stroke rate. Each interval contributes to the Pacing component of the Effort Score (15% weight), which rewards consistent splits and negative splitting.

Further Reading

Frequently Asked Questions

What are good rowing interval workouts?
Popular interval workouts include: 8×500m/1:00r (speed), 4×2000m/3:00r (threshold), 6×3:00/3:00r (VO2 max), and 10×1:00/1:00r (power). Choose intervals that match your training goal.
How much rest between rowing intervals?
Rest periods depend on the work interval length and intensity. Generally: 1:1 work-to-rest for hard efforts, 2:1 for moderate efforts, and 3:1 for easy intervals. Shorter rest increases the aerobic demand.
Should I row during rest periods?
For erg intervals, you can either stop completely or paddle lightly during rest. Active rest (light rowing at 50-60% effort) maintains blood flow and can aid recovery between pieces.

Related Content

Split TimeSplit time is the pace expressed as the time it takes to row 500 metres on an ergometer, displayed in minutes and seconds (e.g. 2:00.0/500m).Stroke RateStroke rate, or strokes per minute (SPM), is the number of complete rowing strokes you take in one minute on the ergometer.Heart Rate Zones (Rowing)Heart rate zones in rowing are five intensity bands based on resting and max heart rate, used to target different training adaptations.Pyramid IntervalsPyramid intervals are a structured interval workout where interval durations ascend then descend (e.g., 1-2-3-4-3-2-1 minutes), varying the intensity demand throughout the session.Rowing Pace CalculatorSplit Comparison ToolErg Interval WorkoutsPyramid Rowing WorkoutsFor Competitive RowersFor CrossFit AthletesPyramid Workout8x500m Intervals
Free on iPhone

Every erg counts.

Photograph your erg screen after the piece and Watta logs it for you.

Download on the App Store

iPhone, iOS 15.1 or later · no subscription · Android beta

See everything Watta does