Rowing (Pyramid)

Intense Duration 42 minutes

Target Areas: Full Body

Equipment: Cardio Machine

Added By Jessica O'reilly

I'm lacking endurance on the row machine due to a shoulder injury, so this pyramid workout should give me the rest I require.

Exercises

Set 1: 1 round

Resistance: Moderate
❤️ Moderate (Zone 2)

Elliptical Machine

5 minutes

Resistance: Moderate
❤️ Moderate (Zone 2)

Rowing

1 minute

Recovery

1 minute

Resistance: Moderate
❤️ Moderate (Zone 2)

Rowing

2 minutes

Recovery

2 minutes

Resistance: Heavy
❤️ Very Hard (Zone 4)

Rowing

3 minutes

Recovery

3 minutes

Resistance: Maximum
❤️ Maximum (Zone 5)

Rowing

4 minutes

Recovery

4 minutes

Resistance: Heavy
❤️ Very Hard (Zone 4)

Rowing

3 minutes

Recovery

3 minutes

Resistance: Moderate
❤️ Moderate (Zone 2)

Rowing

2 minutes

Recovery

2 minutes

Resistance: Light
❤️ Light (Zone 1)

Rowing

1 minute

Recovery

1 minute

Recovery (stretch)

5 minutes

Related Workouts

Rowing Time Pyramid

43 minutes, Intense

Rowing 4

36 minutes, Moderate

Rowing Intervals

20 mins 35 secs, Intense

Rowing Sets

7 mins 30 secs, Moderate

Rowing

16 minutes, Moderate

Rowing

1 hr 10 mins, Moderate

Top Choice for this Workout

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

NordicTrack Foldable Treadmill