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Many models of rowing machine come with their own inbuilt programs. However, if you don’t feel like spending extra cash to have a computer tell you what to do, or would rather have a more customised workout, today we look at how to devise your own rowing machine workout program.

Know your limits

If you haven’t done much cardio before or have any niggling joint issues, speak to a doctor or physio first and check that you won’t do yourself any damage with your rowing machine program.

How to create your own interval program on a rowing machine

• Hop on the rower and do 2 minutes of very light intensity exercise to warm up.
• Hop off the rowing machine and complete your stretches
• Decide whether you want to do a time-based or goal-based interval on your rowing machine. Do you work better with a distance goal, or just going until the clock runs out?
• Start your rowing machine interval program with some moderate intensity rowing for a minute.
• Next, row at full intensity for a full minute or for a set distance goal which is roughly equivalent.
• After you’ve reached your goal, keep going lightly on your rowing machine until you feel that you’ve fully recovered. Time yourself.
• Keep going for around 20-30 minutes, depending on your fitness level.

Every session, aim to increase your full-intensity interval by at least ten seconds. Always let yourself fully recover, though.