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.


The Beginners Complete Guide to Rowing Book

Learn More
Workouts you might also like

2 x 8 Minutes Rowing Interval Workout

2 x 8 Minutes Rowing Interval Workout with 2 minutes rest. The intensity is UT1 or Anaerobic Threshold. This is a vigorous workout for Rowers new to intervals.

33 min | UT1/AT | 24 | 684

View Workout

  • Total 33 min

  • Work 16 min

  • Avg Rate 24 spm

  • UT1/AT

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.

15 min | UT2/UT1 | 22 | 312

View Workout

  • Total 15 min

  • Work 5 min

  • Avg Rate 23 spm

  • UT2/UT1

15 Min Rowing Power Session

This 15 Minute Rowing Machine Power Session with 10 stroke bursts of power will boost your aerobic capacity and endurance. The Base rate is 24 and the power 10s are at 28.

45 min | AT | 22 | 900

View Workout

  • Total 45 min

  • Work 15 min

  • Avg Rate 26 spm

  • AT

8 Minute Rowing Machine Workout With Power Changes

This 8 Minute Rowing Machine Workout With Power Changes will help you gain more control over rowing power to rate ratio. Learn how to change rate and power together.

23 min | UT1/AT | 22 | 484

View Workout

  • Total 23 min

  • Work 8 min

  • Avg Rate 24 spm

  • UT1/AT