7 Minute Pyramid Rowing Workout

7 Minute Pyramid Rowing Workout with a 3-1-3 minute rate change between 20 and 22 strokes per minute. This is perfect for beginners to learn rate changes.

Workout Snapshot

Detail	Time (min)	Rate
Rowing warm up 5 min	5:00	20
1 x 3 min	3:00	22
1 x 1 min	1:00	20
1 x 3 min	3:00	22
Rowing cool down 5 min	5:00	20

Total Time: 17 min | Work Time: 7 min | Intensity: UT2 | Strokes: 352 | Avg Rate: 21 | Work Rate: 22

beginner easy UT2

Steps

• Spend the first 5 minutes warming up doing some basic rowing drills.
• Next take a short break and get ready for the workout.
• Row for 3 minutes at around 22 strokes per minute at UT2 intensity.
• Then drop your stroke rate and intensity to 20 strokes per minute for 1 minute.
• Finally raise your rate and intensity for 3 minutes back up to UT2 intensity.
• Finish off by warming down with some easy rowing.

Warm-up

• UT2 5 minute warp up
• Start with some easy half slide strokes for 1 minute
• Go to full slide after 1 minute, rowing light at rate 18-20
• After 2 minutes, increase your power and hold the rate steady at 18-20
• After 3 minutes, increase power again to near UT2 pace at 20 strokes per minute
• If you feel ready after 5 minutes, stop and get ready for the workout, otherwise continue rowing near UT2 pace for 1-2 minutes.

Pro Tips Pro

1. Play around with your power as you change the rate. Look to see if you can increase your pace/speed when the rate goes up.
2. Keep the same good rowing rhythm when the rates change. Look for a ratio of 1:2 - 1 part drive phase and 2 parts recovery phase.
3. Always focus on developing and maintaining good rowing technique.