Row intervals · RowErg
22 SPM, 5 × 5 min intervals
Five blocks of five minutes at 22 strokes a minute, with 90 seconds' rest between them. Same rate every block; the job is to hold it as the session goes on.
- Total time
- 31:00with rests
- Strokes
- 550
On YouTube as 5 × 5 Min Rowing Intervals · 22 SPM · 90s Rest · Music · Erg Metronome on YouTube
SPM
As it moves on screen.
One stroke every 2.7 s: drive 0.9 s, recover 1.8 s.
Video
Out Wed, 9 Dec 2026
06:00 UK time, on YouTube. The music version goes first. Until then, row to the same rate in your browser.
Blocks and rests
| Block | Rate | Work | Strokes | Rest after |
|---|---|---|---|---|
| 1 | 22 SPM | 5:00 | 110 | 90s |
| 2 | 22 SPM | 5:00 | 110 | 90s |
| 3 | 22 SPM | 5:00 | 110 | 90s |
| 4 | 22 SPM | 5:00 | 110 | 90s |
| 5 | 22 SPM | 5:00 | 110 | End |
The stroke count restarts at 1 for each block. Total: 550 strokes.
How to use it
- Set up on the machine and start the video. A ten-second “Get ready” countdown gives you time to settle.
- Take stroke 1 as the marker leaves the catch. The screen shows DRIVE for the first third of each stroke (catch to finish) and RECOVER for the other two.
- Rests are self-paced: “Rest. Pause here if you need longer.” The last ten seconds of each rest are a “Get ready” countdown.
- At “Session complete”, compare the stroke count on screen with your monitor. They should be close.
Your monitor's stroke-rate reading averages over a few strokes, so do not chase it in the first 30 seconds. Follow the on-screen metronome instead.
Versions
- MusicThe metronome on screen, with music made at this rate. No click under it: the beat carries the rhythm.Out Wed, 9 Dec 2026
