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cardio machine conditioning Activity intensity • High
✓ knee safe
✓ shoulder safe
✓ lower back safe
✓ wrist safe
Rowing Ergometer Conditioning Intervals
Primary Muscles: quadriceps, lats, upper back
Secondary Stabilisers: hamstrings, glutes, biceps, core
DEFAULT REP RANGE
250-500m reps
INTERVAL REST TARGET
60s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Sequence every stroke cleanly: legs drive first, then hips swing, then arms pull to lower ribs.
- Recover in reverse order: arms extend, torso hinges forward, then knees bend.