15 Minute Pyramid (download workout here)

(for intermediate and advanced rowers)

Warm Up

Begin with light easy steady state rowing, 20-24spm at 50% effort

Focus Points – include sets of 10 strokes while rowing lightly

-          focus on POSTURE for 10 strokes

-          focus on REACHING WITH THE ARMS for 10 strokes

-          focus on PUSHING WITH THE LEGS for 10 strokes

Towards the end of the warm up – 10 strokes at 26spm, 10 strokes at 28spm and 10 strokes at 30spm.

End with light rowing & sip of water & stretch (optional)

Main Workout

5 minutes of medium/hard intensity rowing at 26-28spm / 2 minutes of light recovery rowing – sip of water

4 minutes of medium/hard intensity rowing at 28-30spm / 2 minutes of light recovery rowing – sip of water

3 minutes of medium/hard intensity rowing at +30spm / 2 minutes of light recovery rowing – sip of water

2 minutes of medium/hard intensity rowing at +30spm / 2 minutes of light recovery rowing – sip of water

1 minutes of medium/hard intensity rowing at +30spm

Light rowing for 2 minutes.

Cool Down

Light rowing for 1-2 minutes

10 strokes half slide rowing , 10 strokes full slide light rowing

10 strokes arms & body only rowing , 10 strokes full slide light rowing

10 strokes arms only , 10 strokes full slide light rowing

Stretch - 5 minutes