1-Minute On / 1-Minute Off HIIT
By the Watta Team · Updated
Intermediate30 minRowErg
Alternate between one minute of hard rowing and one minute of easy recovery for 10-12 rounds. This classic HIIT format is more sustainable than Tabata while still delivering powerful aerobic and anaerobic training stimulus.
Warm-Up
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 5 min | 2:15-2:25 | - | Easy rowing at 18 spm |
| 3 min | 2:05-2:15 | - | Build to moderate effort |
| 2 x 30s | 1:50-2:00 | 30s easy | Practice work-interval pace |
Main Set
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 1 min hard | 1:45-1:55 | 1 min easy | Round 1: find pace at 28-32 spm |
| 1 min hard | 1:45-1:55 | 1 min easy | Round 2: settle into rhythm |
| 1 min hard | 1:45-1:55 | 1 min easy | Round 3: hold consistent power |
| 1 min hard | 1:45-1:55 | 1 min easy | Rounds 4-6: maintain target |
| 1 min hard | 1:45-1:55 | 1 min easy | Rounds 7-9: fight drop-off |
| 1 min hard | 1:45-1:55 | - | Round 10: finish strong |
Cool-Down
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 3 min | 2:20+ | - | Easy rowing, recover |
| 2 min | Very easy | - | Light strokes to cool down |
Coaching Notes
- +Work intervals should feel hard but sustainable — around 85-90% effort.
- +During recovery minutes, keep rowing at a very light pace rather than stopping completely.
- +Use the PM5 interval workout function to automate the timing.
- +Track your average split across all work intervals — aim for less than 3s variation.
- +This session is ideal for VO2 max development when done 1-2 times per week.
Frequently Asked Questions
How hard should the work intervals be?
Aim for roughly your 2K pace or slightly faster. It should feel very hard but not truly maximal. You should be able to complete all 10 rounds at a similar intensity.
Should I stop rowing during the rest intervals?
Light active recovery is better than stopping. Row at a very easy pace during the rest minute to keep blood flowing and aid lactate clearance.
Can I do more than 10 rounds?
Yes, 12-15 rounds is a common progression. However, if you can easily do 12 rounds, your work intensity may be too low. Increase the pace before adding rounds.
Related Content
Tabata Erg WorkoutLunch Break HIIT8x500m IntervalsErg Interval WorkoutsRowing for Weight LossHeart Rate Training for RowingInterval Training (Rowing)Interval training in rowing involves alternating between high-intensity work periods and rest or low-intensity recovery periods on the ergometer.VO2 Max (Rowing)VO2 max in rowing is the maximum rate of oxygen your body can use during exercise, measured in mL/kg/min, and is the strongest predictor of endurance rowing performance.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.Calorie Burn CalculatorEffort Score CalculatorSplit to Watts Converter
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