5 Minute Rowing Pyramid Workout

This 5 Minute Pyramid Rowing Workout is great for beginners. If you are new to rowing and looking for an interesting workout check this out.

Workout Snapshot

Detail Time (min) Rate
Rowing warm up 5 min 5:00 20
1 x 2 min 2:00 22
1 x 1 min 1:00 24
1 x 2 min 2:00 22
Rowing cool down 5 min 5:00 20

Total Time: 15 min | Work Time: 5 min | Intensity: UT2/UT1 | Strokes: 312 | Avg Rate: 22 | Work Rate: 23

UT1 UT2

Steps
  • Row for 5 minutes warming up doing some basic rowing.
  • If you want, take a short break and get ready for the workout.
  • Row for 2 minutes at around 22 strokes per minute at UT2 pace.
  • Next increase your stroke rate to UT1 rowing pace for 1 minute.
  • Then drop your rate back down for 2 minutes maintaining UT2 intensity.
  • Cool down with some easy rowing.
Warm-up
  • UT1 10 min 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 and hold the rate steady at 18-20
  • After 3 minutes, increase power again to near UT2 pace at 20 stokes per minute
  • After 7 minutes, stop and sip some water.
  • Start rowing again and aim for 30 strokes at your UT1 pace.
  • Coming up on 10 minutes, do 10 strokes at your AT pace.
  • Stop and get ready for the workout.
Pro Tips Pro

  1. Focus on your rowing form and technique.
  2. Increase your power and speed when the rate changes to 24.
  3. Decrease your power and speed when the rate goes back down to 22.


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