The 8 x 250 Workout

This weeks workout is a quick cardio HIIT workout.

It will use virtually every muscle in your body and work up a great sweat. It takes between 20-30 minutes to complete depending on your level of fitness.

It is great for weight loss and for rapidly improving your cardio fitness.

​See the video below.

Warm Up:

• Perform 250m-500m Row at about 50% best pace

Workout:

• Row 250m at your best pace.
• Rest for 2 mins.
• Repeat for 7 more rounds.

Cooldown:

• Stretch all muscle groups used.

Your rowing times should be within 2-10 secs of each other. For example:

• Round 1: 250m @ 1:04mins
• Round 2: 250m @ 1:05mins
• Round 3: 250m @ 1:03mins
• Round 4: 250m @ 1:08mins
• Round 5: 250m @ 1:09mins
• Round 6: 250m @ 1:09mins
• Round 7: 250m @ 1:10mins
• Round 8: 250m @ 1:07mins

If you perform your first few sprints too fast, you will not have the energy to come within 10 seconds of your later rounds or you may not even complete it.

Interval training is tough but the idea is to get similar or even better times for each round to improve your fitness. You will not get the desired training effect if you do round 1 @ 50 seconds but you cannot even complete round 4 in 1:20 seconds.

How to modify.

If you are a beginner, i.e have not trained for 6 months or more then you should start with taking 2 minutes rest between each row. I would also perform each 250m at about 75-80% of your maximum pace as you are getting back into things.

If you are intermediate to advanced and have good cardio fitness you should take 1.5mins to 1mins rest between 250m row sprints.

This will ensure that you are working really hard for your level.

Music: https://www.bensound.com/royalty-free-music