Row intervals · RowErg
20–26 SPM, 4 × 4 min intervals
4 × 4 min intervals at 20 to 26 strokes per minute, 368 work strokes, with the rests built in. Follow along on a rowing machine.
- Total time
- 20:30with rests
- Strokes
- 368
SPM
Starts at 20 SPM, as on screen.
One stroke every 3.0 s: drive 1.0 s, recover 2.0 s.
Video
Not out yet
Planned for the channel, not made yet. The first videos go out on Mon, 16 Nov 2026.
Blocks and rests
| Block | Rate | Work | Strokes | Rest after |
|---|---|---|---|---|
| 1 | 20 SPM | 4:00 | 80 | 90s |
| 2 | 22 SPM | 4:00 | 88 | 90s |
| 3 | 24 SPM | 4:00 | 96 | 90s |
| 4 | 26 SPM | 4:00 | 104 | End |
The stroke count restarts at 1 for each block. Total: 368 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.No date yet
- Tick onlyThe metronome on screen, with a click on every catch and finish. No music.No date yet
Music
The soundtrack for this rate comes from:
