100m Sprint Repeats
By the Watta Team · Updated March 2026
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.
Track This Workout in Watta
Snap your erg screen after completing this workout and get your Effort Score instantly.
Download on the App StoreFrequently Asked Questions
Related Content
250m Sprint RepeatsTabata Erg WorkoutRace Start PracticeErg 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 (also called strokes per minute or SPM) is the number of complete rowing strokes performed in one minute on an 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).Split to Watts ConverterWatts to Split ConverterEffort Score Calculator
Available Now
Every erg counts.
Download Watta and start tracking your workouts today.
Download on the App Store