What muscles does the Rowing Intervals work?

Mainly the quads and upper back. It also works the abs, biceps, glutes and hamstrings.

What equipment do you need for the Rowing Intervals?

It uses a machine. Without it, the Backstroke Swim and the Breaststroke Swim train the same muscles the same way.

GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Arc Trainer.

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Repeated hard efforts on the rowing machine separated by easy paddling, with stroke sequence held under fatigue.

Strap your feet in and set the damper to a moderate setting so the stroke stays quick rather than heavy.
Row easy for a few minutes, then settle at the catch with shins vertical, arms straight and shoulders ahead of the hips.
Start the work bout by driving the legs down hard while the arms stay straight until the legs are almost flat.
Swing the back open from the hips and pull the handle in to the bottom of the ribs to finish the stroke.
Send the hands away first, hinge the body forward, then let the knees bend and slide back to the catch.
Hold that sequence for the full work bout, then drop to light paddling for the recovery and repeat.

Opening the back at the same time as the legs, which strains the lower back and leaks power out of the drive.
Rushing the recovery to match the drive, which shortens the next stroke and burns you out before the bout ends.
Chasing stroke rate instead of split, so the rate climbs while the pace on the monitor gets slower.
Sitting still through the rest, which slows waste clearance and leaves the legs heavy for the next effort.

What muscles does the Rowing Intervals work?: Mainly the quads and upper back. It also works the abs, biceps, glutes and hamstrings.
What equipment do you need for the Rowing Intervals?: It uses a machine. Without it, the Backstroke Swim and the Breaststroke Swim train the same muscles the same way.
Is the Rowing Intervals good for beginners?: GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Arc Trainer.