8 × 1 Minute Rowing Machine Sprint Intervals at 36 SPM · 1 Minute Rest · Follow Along · Music

Eight one-minute sprints at 36 strokes per minute (36 SPM), with a minute's rest between them. Quick hands, firm legs, and hold the rate to the last stroke of each. Stroke counts minute by minute, plans and every session: https://ergmetronome.com/sessions/row... How to use it • Start rowing on stroke 1 of each block, when the countdown reaches zero. The stroke count starts again each block. The music kicks in during the countdown; your first stroke lands on the beat. • Match the marker: drive as it moves from catch to finish, recover as it slides back. • Rest screens count you back in with a 10-second "Get ready". Pause the video if you need longer. • Each block is 36 strokes; 288 in total. • Your monitor's stroke-rate reading lags a few strokes behind, so trust the marker, not the monitor. Chapters 0:00 Get ready 0:10 Block 1 of 8 · 36 SPM 2:10 Block 2 of 8 · 36 SPM 4:10 Block 3 of 8 · 36 SPM 6:10 Block 4 of 8 · 36 SPM 8:10 Block 5 of 8 · 36 SPM 10:10 Block 6 of 8 · 36 SPM 12:10 Block 7 of 8 · 36 SPM 14:10 Block 8 of 8 · 36 SPM 15:10 Session complete Works on any indoor rower, including a Concept2 RowErg. Music: When The Acid Hits (144 BPM) by Erg Metronome. Tracks: Power Ten, Tasting Iron, The Finisher, Blood Shot, Half Half Three-Quarter Full, Last Ten Again, Crab, When The Acid Hits. New to exercise? Check with a doctor first, and stop if you feel unwell.