100m Sprint Repeats
By the Watta Team · Updated
Intermediate25 minRowErg
Short, explosive 100-metre sprints with full recovery between efforts. This session develops raw power output, leg drive speed, and the ability to accelerate quickly — essential skills for race starts and sprint finishes.
Warm-Up
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 5 min | 2:15-2:25 | - | Easy rowing at 18-20 spm |
| 3 min | 2:00-2:10 | - | Build intensity |
| 3 x 5 strokes | Max power | 30s easy | Prime the nervous system |
Main Set
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 100m | 1:25-1:38 | 1:30 | Rep 1: explosive off the catch |
| 100m | 1:25-1:38 | 1:30 | Rep 2: full power every stroke |
| 100m | 1:25-1:38 | 1:30 | Rep 3: maintain peak rate |
| 100m | 1:25-1:38 | 1:30 | Rep 4: stay explosive |
| 100m | 1:25-1:38 | 1:30 | Rep 5: no drop-off allowed |
| 100m | 1:25-1:38 | 1:30 | Rep 6: hold the standard |
| 100m | 1:25-1:38 | 1:30 | Rep 7: push through |
| 100m | 1:25-1:38 | - | Rep 8: absolute maximum effort |
Cool-Down
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 3 min | 2:20+ | - | Easy rowing to recover |
| 2 min | Very easy | - | Gentle strokes |
Coaching Notes
- +Each 100m takes roughly 15-20 seconds — every stroke counts.
- +Focus on an explosive leg drive from the catch, not just pulling harder.
- +The rest is intentionally long to allow near-full recovery — quality over quantity.
- +Rate should be 34-40 spm. This is about maximum power, not endurance.
- +If your split drops by more than 5 seconds on later reps, take longer rest.
Frequently Asked Questions
How do I set 100m intervals on the PM5?
Use the interval distance mode. Set 100m work distance with 1:30 rest. The monitor will count each rep automatically.
What is the benefit of such short sprints?
Short sprints develop peak power output, neuromuscular coordination, and fast-twitch muscle fibre recruitment. These qualities transfer directly to race starts and sprint finishes.
Can I do more than 8 reps?
Yes, 10-12 reps is fine if you can maintain quality. However, if your split degrades by more than 5 seconds from your best rep, stop the session. The purpose is maximal power, not endurance.
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250m Sprint RepeatsTabata Erg WorkoutRace Start PracticePower Intervals 10x200mErg Interval WorkoutsErg Technique GuideRowing Warm-Up GuideWatts (Rowing)Watts in rowing measure the power output on an ergometer, calculated from the pace using the Concept2 formula: Watts = 2.80 / pace³.Stroke RateStroke rate, or strokes per minute (SPM), is the number of complete rowing strokes you take in one minute on the ergometer.Split TimeSplit time is the pace expressed as the time it takes to row 500 metres on an ergometer, displayed in minutes and seconds (e.g. 2:00.0/500m).Erg SprintAn erg sprint is a maximal effort rowing piece over a short distance (100-500m) or time (under 2 minutes), used for testing peak power and anaerobic capacity.Split to Watts ConverterWatts to Split ConverterEffort Score Calculator