Interval Training (Rowing)
By the Watta Team · Updated March 2026
What is Interval Training (Rowing)?
Interval training is a structured approach where you alternate between hard efforts and recovery periods. Common rowing interval formats include: 8×500m with 1:00 rest (speed endurance), 5×1500m with 3:00 rest (threshold), 10×1:00 on/1:00 off (power), and pyramid workouts like 1-2-3-4-3-2-1 minutes. Intervals allow you to accumulate more time at high intensity than continuous efforts. They develop different energy systems depending on work duration: short intervals (under 60s) target anaerobic power, medium intervals (2-5 minutes) target VO2 max, and longer intervals (6-20 minutes) target threshold and race pace. The PM5 has a built-in interval workout mode that tracks splits per interval.
How Watta Uses Interval Training (Rowing)
Watta reads multi-interval screens from the PM5, extracting individual interval data including per-interval split, distance, time, and stroke rate. Each interval contributes to the Pacing component of the Effort Score (15% weight), which rewards consistent splits and negative splitting.
Further Reading
- Concept2 Training Resources — Official training guides and workout plans from Concept2.
- Concept2 RowErg Specifications — Technical specifications and performance monitor details.
- World Rowing — The international governing body for the sport of rowing.
Frequently Asked Questions
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