Dorian Yates Shares 14-Second Rowing Workout at 64
Bodybuilding legend Dorian Yates, 64, posted a video of himself rowing 100 meters in 14 seconds. He now uses the rowing machine for 500-meter sessions twice weekly.
Six-time Mr. Olympia Dorian Yates has posted a video of a high-intensity rowing workout. At 64, the retired bodybuilder rowed 100 meters in 14 seconds.
Yates shared the clip on Instagram. He wrote that he has been using the rowing machine to 'blast out' 500 meters twice a week. This replaced his usual interval sessions on an assault bike, which he stopped using after breaking its arm.
The bodybuilder added some context for his longer efforts. 'Actually for the 500 metres, I did some research and my time is only 5 seconds off the world record for my age range,' Yates stated. He acknowledged this shows he 'still got that competitive ego.'
How the 14-Second Time Compares
How does a 14-second 100-meter row measure up? According to data from Rowing Level, the average time for male users is about 16.5 seconds. Yates's effort is notably faster, placing him well above that average benchmark.
Benefits of 100-Meter Row Intervals
The source outlines several benefits of incorporating short, intense rowing intervals into a training routine. These sessions are time-efficient and target multiple fitness components.
Boost Anaerobic Performance
A 100-meter all-out row heavily uses anaerobic energy systems. It recruits fast-twitch muscle fibers. Repeated maximal efforts like this can develop explosive power and improve force production during short, intense exercise.
Improve Recovery Between Efforts
Performing intervals with short rest periods of 20-30 seconds challenges recovery. The source says this repeated sprint training can improve the body's ability to tolerate and recover from the metabolic stress of hard exercise. This is useful for sport training or general conditioning.
Improve Cardiovascular Fitness
While primarily anaerobic, repeated high-intensity intervals also demand much from the cardiovascular system. The source states that regular interval work of this type can help improve VO2 max and overall aerobic fitness.
They Are Time Efficient
These workouts do not require a long session. Completing three to five 100-meter efforts takes just a few minutes. This makes them a quick way to add high-intensity conditioning, perhaps at the end of another workout.
The article was written by Kate, a fitness writer for Men's Health UK. She holds a postgraduate diploma in Sports Performance Nutrition.
