Saturday Short Intervals – 55-Minute Erg Workout with Drills & Stroke Rate Ladders

Settle in for a powerful 55-minute rowing session designed to sharpen technique and build anaerobic capacity. This class starts with focused drills to reinforce form and efficiency, then transitions into short interval work featuring three 1-minute efforts at stroke rates 22, 24, and 26 — each separated by 1-minute rest. The intervals are stacked within a longer endurance-based framework, making this a well-rounded session that hits both skill and intensity.

Session Highlights:

• Full warm-up with technical drills

• 3x1' intervals on 1' rest at Sr 22, 24, 26

• Guided stroke work and pacing strategy

• Ideal for developing power, control, and aerobic conditioning

• Coach-led throughout for motivation and form cues

Whether you're training for performance or just getting stronger each week, this one delivers a solid burn with smart structure.