Rowing Pyramid Training: Boost Your Endurance and Power with this Progressive Workout

Warm Up
Pick drill 4 minutes (1 minute each stage, arms, arms and body, ½ slide, full slide).
Row steady at 20 spm - 4 minutes
2-minute water break and stretch
Work
Pyramid Row
[4’ at 18spm,
3’ at 20spm,
2’ at 22spm,
1’ at 24spm,
2’ at 22spm,
3’ at 20spm,
4’ at 18spm]
5 - minute steady state 20 spm to 24 spm
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[@segirard]

Thanks again Coach.. much appreciated.

[@Bob-Karuhanon]

Thanks Coach another great workout

[@Neil_Bergenroth_Rowing_Coach]

Glad you liked it! More to come!

[@joelwillis2866]

Thank you...being a noob to rowing, I'm not sure what my effort should be..... 70-80%? I enjoy your workouts...

[@Neil_Bergenroth_Rowing_Coach]

For this one, I’d say I was about 75-80%. But generally you want to be in the 65% to 75% for steady aerobic base. Thanks for commenting. Means a lot.