1-Minute On / 1-Minute Off HIIT
By the Watta Team · Updated March 2026
Intermediate30 minRowErg
Alternate between one minute of hard rowing and one minute of easy recovery for 10-12 rounds. This classic HIIT format is more sustainable than Tabata while still delivering powerful aerobic and anaerobic training stimulus.
Warm-Up
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 5 min | 2:15-2:25 | - | Easy rowing at 18 spm |
| 3 min | 2:05-2:15 | - | Build to moderate effort |
| 2 x 30s | 1:50-2:00 | 30s easy | Practice work-interval pace |
Main Set
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 1 min hard | 1:45-1:55 | 1 min easy | Round 1: find pace at 28-32 spm |
| 1 min hard | 1:45-1:55 | 1 min easy | Round 2: settle into rhythm |
| 1 min hard | 1:45-1:55 | 1 min easy | Round 3: hold consistent power |
| 1 min hard | 1:45-1:55 | 1 min easy | Rounds 4-6: maintain target |
| 1 min hard | 1:45-1:55 | 1 min easy | Rounds 7-9: fight drop-off |
| 1 min hard | 1:45-1:55 | - | Round 10: finish strong |
Cool-Down
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 3 min | 2:20+ | - | Easy rowing, recover |
| 2 min | Very easy | - | Light strokes to cool down |
Coaching Notes
- +Work intervals should feel hard but sustainable — around 85-90% effort.
- +During recovery minutes, keep rowing at a very light pace rather than stopping completely.
- +Use the PM5 interval workout function to automate the timing.
- +Track your average split across all work intervals — aim for less than 3s variation.
- +This session is ideal for VO2 max development when done 1-2 times per week.
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