Rowing Pyramid Intervals Workout

Rowing Pyramid Intervals Workout

Overview:

This workout was designed to give you a full-length cardio workout that will help you increase your rowing performance while burning a significant number of calories. The pyramid design will help you slowly get used to pushing yourself for longer periods of time. During each interval, you should be focused on maintain good form while increasing your stroke rate and power output. During the recovery intervals, you should still maintain good form while significantly reducing your stroke rate and power output. If your rower has the ability to adjust the resistance when you pull against the handlebar, make sure you are using a moderate to low resistance.


Workout Details

  • 1 minute warm up
  • 30 second hard row
    • 30 second recovery row
  • 1-minute hard row
    • 1-minute recovery row
  • 2-minute hard row
    • 2-minute recovery row
  • 3-minute hard row
    • 3-minute recovery row
  • 2-minute hard row
    • 2-minute recovery row
  • 1-minute hard row
    • 1-minute recovery row
  • 30 seconds hard row
    • 30 second recovery row
  • 1 minute cool down

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