14 Minute Pyramid Rowing Machine Workout

Improve your Anaerobic Threshold with this 14 Minute Pyramid Rowing Machine Workout. Train smart with the proper intensity zone and indoor rowing technique.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 10 min 10:00 20–22
1 x 5 min 5:00 22
1 x 4 min 4:00 26
1 x 5 min 5:00 22
Rowing cool down 10 min 10:00 20

Total Time: 34 min | Work Time: 14 min | Intensity: UT1/AT | Strokes: 724 | Avg Rate: 22 | Work Rate: 24

UT1 AT difficult

Steps Warm-up
  • AT 12-15 minute warm-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 to UT2 pace hold the rate at 18-20
  • After 5 minutes, go to UT1 pace.
  • After 7 minutes, stop and sip some water.
  • Start rowing again and row for 2 minutes at your UT1 pace.
  • Next, row light for 1 minute.
  • At 10 minutes, do 20 strokes at your AT pace.
  • Row light for 15 strokes.
  • Row hard again at AT/TR pace for 15 strokes
  • Row light and if you feel ready, stop and get ready for the workout
  • Otherwise, continue and do another 10 stokes at AT/TR pace followed by a short rest.
Pro Tips Pro

  1. Focus on using your legs, body and arms in a good rhythm through the middle 4 minutes.
  2. Use the full length of the slide when the rate goes higher - maintain good discipline with your rowing technique.
  3. Don't pull too hard with your arms when the power and rate change to AT zone.
  4. Maintain your rhythm when the rate changes down to 22 - avoid dropping below UT1 intensity.


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