By Owen PalmerUpdated November 2026
Rowing high intensity interval training works because the rower uses nearly every major muscle group while the heart rate climbs fast, and a good book or guide can turn scattered erg sessions into a structured plan. This list is built for runners, cross-training athletes and home rowers who want written workouts with clear intervals, pacing logic and programming advice, not just motivational text. The selection criteria were specification clarity (page scope, workout detail, whether the author addresses rowing specifically), author background in exercise science or coaching, and the patterns owners tend to report in their feedback, such as whether the workouts are usable at different fitness levels. None of these were personally tested; the comparison is based on published descriptions and common reader feedback.
Our top picks at a glance
- 1
TOP CHOICEBest overallIndoor Rowing: Your Complete Guide to Training, Programming, and WorkoutsView on Amazon - 2
TOP CHOICEBest for the scienceScience and Application of High Intensity Interval Training: SolutionsView on Amazon - 3
TOP CHOICEBest for beginnersUltimate Guide to HIIT: High-Intensity Interval TrainingView on Amazon - 4
Best for women starting outHigh-Intensity Interval Training for Women: Burn More Fat in Less TimeView on Amazon - 5
Best for strength-focused interval workH.I.I.T High-Intensity Interval Training Workouts, General Strength, LogView on Amazon
Our Top Picks
Quick Comparison
| Product | Best for | Key feature |
|---|---|---|
| Indoor Rowing: Your Complete Guide to Training, Programming, and Workouts | Rowers who want a full training system | Rowing-specific programming and workouts |
| Science and Application of High Intensity Interval Training: Solutions to the Programming Puzzle | Readers who want the reasoning behind intervals | Evidence-based programming principles |
| Ultimate Guide to HIIT: High-Intensity Interval Training | Beginners building their first plan | Broad, approachable HIIT overview |
| High-Intensity Interval Training for Women: Burn More Fat in Less Time with HIIT Workouts You Can Do Anywhere | Women who want flexible, low-equipment sessions | Workouts that adapt to different spaces |
| H.I.I.T High-Intensity Interval Training Workouts, General Strength, Log | Readers who want to track strength-based intervals | Built-in workout log |
Indoor Rowing: Your Complete Guide to Training, Programming, and Workouts
Indoor Rowing: Your Complete Guide to Training, Programming, and Workouts
Best for: Rowers who want a complete, rowing-specific training system
This is the most directly relevant title on the list for anyone whose main tool is the rowing machine. It is aimed at people who want to move beyond random erg sessions and build a periodized plan across weeks and months.
Key specs
- Focus on indoor rowing technique, training and programming
- Includes structured workouts for different goals
- Covers how rowing fits into a broader fitness routine
Pros
- Rowing-specific guidance instead of generic cardio advice
- Helpful for planning intervals around distance and pace targets
- Useful reference to return to as fitness changes
Cons
- Less focused on the underlying exercise science than academic-style titles
- Readers without access to a rower will get less value
Bottom line: The best starting point for anyone who trains primarily on an erg and wants a complete written plan.
Science and Application of High Intensity Interval Training: Solutions to the Programming Puzzle
Science and Application of High Intensity Interval Training: Solutions to the Programming Puzzle
Best for: Readers who want to understand why interval structures work
This book suits coaches, trainers and serious athletes who prefer to design their own sessions and want the reasoning behind work-to-rest ratios, intensity and recovery.
Key specs
- Focus on the science behind high intensity interval training
- Covers programming logic rather than only fixed workouts
- Applicable to rowing as well as other modalities
Pros
- Explains the reasoning behind interval design
- Useful for adapting rowing intervals to any schedule
- Strong reference for coaches
Cons
- Denser reading than beginner-oriented guides
- Few ready-to-row sessions for casual users
Bottom line: Best for readers who want to build their own rowing intervals from principles rather than follow a template.
Ultimate Guide to HIIT: High-Intensity Interval Training
Ultimate Guide to HIIT: High-Intensity Interval Training
Best for: Beginners building their first interval plan
This guide is well suited to people new to HIIT who want a clear overview of how intervals are structured before committing to a specific modality such as rowing.
Key specs
- General HIIT overview with workout examples
- Explains basic interval structure and intensity
- Accessible writing for non-specialists
Pros
- Easy entry point to interval training concepts
- Principles transfer well to the rowing machine
- Short learning curve
Cons
- Not rowing-specific, so pace and stroke guidance is limited
- Advanced athletes may want more depth
Bottom line: A sensible first read for someone who wants to understand HIIT before writing rowing sessions of their own.
High-Intensity Interval Training for Women: Burn More Fat in Less Time with HIIT Workouts You Can Do Anywhere
High-Intensity Interval Training for Women: Burn More Fat in Less Time with HIIT Workouts You Can Do Anywhere
Best for: Women who want flexible, low-equipment interval sessions
This title is aimed at women who want short, adaptable workouts that do not depend on a specific machine. Rowing sessions can be drawn from its general interval principles when an erg is available.
Key specs
- Bodyweight and minimal-equipment interval workouts
- Designed for fitting training into limited time
- General interval structures that can be adapted
Pros
- Workouts are easy to do anywhere
- Clear, short session formats
- Good motivation for consistency
Cons
- Limited direct rowing content
- Adapting sessions to a rower requires some planning
Bottom line: Best for readers who want portable interval ideas and are willing to translate them to the erg themselves.
H.I.I.T High-Intensity Interval Training Workouts, General Strength, Log
H.I.I.T High-Intensity Interval Training Workouts, General Strength, Log
Best for: Readers who want to track strength-based interval work
This workout log format suits people who prefer to record sessions and progress over time, particularly when combining intervals with resistance work alongside rowing.
Key specs
- Log-style format for recording workouts
- Focus on general strength combined with intervals
- Space for tracking sets, rounds and rest
Pros
- Useful for logging erg splits and interval results
- Encourages consistent tracking
- Pairs well with a strength-focused routine
Cons
- Less instructional content than the guides above
- Assumes the reader already knows how to structure intervals
Bottom line: A practical companion for anyone who already has a plan and wants a place to record it.
Buying Guide
Rowing-specific content versus general HIIT
Some titles discuss interval training across many modalities, while others focus on the rowing machine. If you train mainly on an erg, look for stroke technique, split pacing and erg-specific workouts. General HIIT books still help with structure, but expect to translate their sessions yourself.
Good picks for this: Indoor Rowing: Your Complete Guide to Training, Programming, and Workouts; Ultimate Guide to HIIT: High-Intensity Interval Training
Depth of programming explanation
Check whether the book explains why intervals are built a certain way, such as work-to-rest ratios, intensity zones and recovery needs. Readers who want to design their own sessions benefit most from this depth.
Good picks for this: Science and Application of High Intensity Interval Training: Solutions to the Programming Puzzle
Beginner accessibility
If you are new to intervals, prioritize clear language, simple workout formats and an overview of basic terms like rate of perceived exertion and heart rate zones. Dense academic writing can slow progress.
Good picks for this: Ultimate Guide to HIIT: High-Intensity Interval Training; High-Intensity Interval Training for Women: Burn More Fat in Less Time with HIIT Workouts You Can Do Anywhere
Equipment assumptions
Some books assume a full gym, while others work with bodyweight or minimal equipment. Confirm whether the workouts need a rower, dumbbells or a kettlebell before buying, especially if you plan to train at home.
Good picks for this: High-Intensity Interval Training for Women: Burn More Fat in Less Time with HIIT Workouts You Can Do Anywhere; Indoor Rowing: Your Complete Guide to Training, Programming, and Workouts
Strength integration
Rowing is a full-body movement, so many athletes pair intervals with resistance work. If that is your goal, look for titles or logs that address strength alongside cardio and offer space to track both.
Good picks for this: H.I.I.T High-Intensity Interval Training Workouts, General Strength, Log
Tracking and logging
Recording split times, stroke rate and rest periods makes it easier to see progress. A workout log with structured fields saves time compared with a blank notebook, particularly for erg training where pace is a key metric.
Good picks for this: H.I.I.T High-Intensity Interval Training Workouts, General Strength, Log
Recovery and safety
High intensity work places real stress on the body. Look for guidance on warm-ups, cool-downs, rest days and when to back off. Anyone with a heart condition, injury or other health concern should consult a doctor or qualified coach before starting a new interval program.
Good picks for this: Science and Application of High Intensity Interval Training: Solutions to the Programming Puzzle; Ultimate Guide to HIIT: High-Intensity Interval Training
FAQ
How often should I do rowing high intensity interval training?
Most coaches and published guides suggest two to three interval sessions per week for many recreational athletes, with easier rowing or rest days in between. Beginners often start with one or two sessions and build up gradually.
How long should a rowing HIIT session last?
A typical session runs 20 to 40 minutes including warm-up and cool-down. The hard intervals themselves are often shorter than the total time, and the exact structure depends on your fitness and goals.
Do I need a rowing machine to follow these books?
Not always. General HIIT guides can be adapted to bodyweight or other equipment. Rowing-specific titles assume an erg, so check the content before buying if you do not own one.
What work-to-rest ratio should beginners use?
Many beginners start with rest periods equal to or longer than the work periods, such as 1 minute hard and 2 minutes easy. As fitness improves, the ratio can become more demanding. A qualified coach can help you adjust it safely.
Is rowing HIIT good for weight loss?
Interval training can be an efficient way to burn calories in a short session, but weight change depends on overall diet, total activity and recovery. Consult a doctor or registered dietitian for personal goals.
How do I measure intensity on the rower?
Common methods include split time per 500 meters, stroke rate, heart rate zones and perceived exertion. Many erg monitors display split pace, which makes it easier to repeat target intervals consistently.
Conclusion
For a complete rowing-specific plan, Indoor Rowing: Your Complete Guide to Training, Programming, and Workouts is the most directly relevant choice. Readers who want to understand the reasoning behind intervals should look at Science and Application of High Intensity Interval Training. Beginners may find Ultimate Guide to HIIT easier to start with, while women seeking flexible, low-equipment sessions may prefer the women’s HIIT title. If you want to record strength-based interval work, the H.I.I.T workout log offers a practical tracking format. Choose based on whether you need programming depth, beginner clarity, flexibility or tracking.
Sources
- Physical activity guidelines and recommended levels of moderate and vigorous exercise for adults (cdc.gov)
- Position statements and guidance on exercise prescription and interval training (acsm.org)
- Research summaries on high intensity interval training and cardiorespiratory fitness (nih.gov)
Related reading
- 4 Best High Intensity Interval Trainings on Rowing Machine (2026): Expert Picks
- High Intensity Interval Training Timer: 6 Best Picks for Every Workout (2026)
- High Intensity Interval Training Timer App: A Practical Guide (2026)
About Owen Palmer
Owen Palmer is part of our editorial team and reviews and edits our speed & interval running guides, checking product details against manufacturer specifications and owner feedback.
