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| Workout Type | Duration | Intensity Level | Calories Burned | Notes |
|---|---|---|---|---|
| Sprint Intervals | 30 minutes | High | 450 | Focus on speed |
| Endurance Rows | 60 minutes | Moderate | 600 | Steady pace |
| Tabata Rowing | 20 minutes | Very High | 300 | 20s on, 10s off |
| Recovery Rows | 30 minutes | Low | 200 | Focus on recovery |
| Power Intervals | 45 minutes | High | 500 | Emphasize strength |