How to Do Rowing Machine Intervals
Rowing Machine Intervals is a cardio exercise using machine, listed as advanced in the A90 Training Club catalogue.
Demonstration video coming soon
Primary muscle
Cardio
Equipment
Machine
Difficulty
Advanced
01 / Move with control
How to perform
How to do Rowing Machine Intervals
- 01Adjust the foot straps so they sit across the widest part of the shoes and set the damper to a medium resistance level.
- 02Extend the arms toward the flywheel and hinge the hips forward while keeping the shins vertical at the catch position.
- 03Drive through the heels to extend the legs, then lean back slightly before pulling the handle to the lower ribs.
- 04Reverse the motion by extending the arms first, then pivoting the hips forward, and finally bending the knees.
- 05Maintain a powerful drive to recovery ratio of one second on the pull and two seconds on the slide back.
Same guidance shown inside the A90 app
02 / Anatomy
Muscles worked by Rowing Machine Intervals
Tap to explore manually
Primary movers
- Quads Extends the knee, driving squats, lunges and jumps.
- Core Stabilises the spine and transfers force.
- Calves Pushes off the ground through the ankle.
Stabilisers
- Lower back Stabilises the spine during lifts and bends.
- Forearms Grips and stabilises the wrist under load.
03 / A90 Coach
A90 Coach tip
Avoid the seat slamming into the heel of the machine by maintaining tension through the legs during the slide forward.
Same coaching engine used inside the A90 app
05 / FAQ
Rowing Machine Intervals questions
What muscles does Rowing Machine Intervals work?
Rowing Machine Intervals is catalogued as a cardio exercise in A90 Training Club, with the cardio as its primary muscle group.
How do you do Rowing Machine Intervals correctly?
Adjust the foot straps so they sit across the widest part of the shoes and set the damper to a medium resistance level. Extend the arms toward the flywheel and hinge the hips forward while keeping the shins vertical at the catch position. Drive through the heels to extend the legs, then lean back slightly before pulling the handle to the lower ribs. Reverse the motion by extending the arms first, then pivoting the hips forward, and finally bending the knees. Maintain a powerful drive to recovery ratio of one second on the pull and two seconds on the slide back.
What is the A90 coach tip for Rowing Machine Intervals?
Avoid the seat slamming into the heel of the machine by maintaining tension through the legs during the slide forward.
Is Rowing Machine Intervals suitable for beginners?
Rowing Machine Intervals is rated advanced in the A90 Training Club catalogue.
What equipment do you need for Rowing Machine Intervals?
Rowing Machine Intervals uses machine.
A90 Intelligence
Put this into a real plan.
A90 Intelligence programmes rowing machine intervals into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.
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