42 Minutes


Improve your endurance and consistency by maintaining your intensity throughout the workout.

Follow along on the app

Crush Endurance Goals with this Pyramid Rowing Workout!

This 42 minute Pyramid Rowing Workout is designed to help you build endurance and improve your form. With its pyramid-style structure, you'll start with shorter bursts of high-intensity rowing and gradually work your way up to longer intervals, challenging your cardiovascular system and building your endurance. Get ready to sweat, burn calories, and feel like royalty as you row your way to a stronger, fitter you!

Why should I be doing rowing for endurance?

Endurance training, also known as cardio or aerobic training, is essential for maintaining good overall health and fitness. It involves increasing your heart rate and breathing for an extended period of time.

You'll strengthen your heart and lungs and get your blood moving, meaning it's fantastic for overall health.

For me though, I find it a mentally rewarding workout. The long steady state calms my mind and makes me feel better for the rest of the day.

Is this workout for me?

If you're new to rowing and struggle to maintain strong rowing technique this workout probably isn't for you. It's long and does rely on good form otherwise you'll be risking injury. Instead, I would recommend the Ladders Short workout while you perfect your technique.

When and how often?

How often you should do endurance rowing will always depend on your goals.

For general health and fitness, I'd recommend completing this workout once a week alongside some shorter higher intensity workouts such as a HIIT workout.

If you're preparing for a rowing competition or focusing on improving your endurance you may want to complete this 2-3 times a week. However, make sure you give your body time to recover!

The Pyramid Workout

Use your 500m split time to stay consistent.

WARM UP (5:00)

  1. 5:00 - Row at 20 SPM (Strokes Per Minute)

INTERVAL 1 (12:00)

  1. 1:00 - Row at 30 SPM
  2. 1:00 - Rest (you can row at very low intensity if you prefer)
  3. 2:00 - Row at 30 SPM
  4. 2:00 - Rest
  5. 3:00 - Row at 30 SPM
  6. 3:00 - Rest

INTERVAL 2 (8:00)

  1. 4:00 - Row at 28 SPM
  2. 4:00 - Rest

INTERVAL 3 (12:00)

  1. 3:00 - Row at 30 SPM
  2. 3:00 - Rest
  3. 2:00 - Row at 30 SPM
  4. 2:00 - Rest
  5. 1:00 - Row at 30 SPM
  6. 1:00 - Rest

COOL DOWN (5:00)

  1. 5:00 - Row at 20 SPM