Rowing Pyramid – 250-500-750-500-250 Meters
Climb up and back down in distance while holding power
46
min
Efforts of 250, 500, 750, 500 and 250 m at a hard pace, done twice, with recovery about half the work time.
What's inside?
The pyramid mixes speed and endurance in one session, and the format makes the effort easier to manage mentally. Row faster on the short pieces, steadier on the 750 m, and recover with an easy paddle.
What does the session look like?
46 min
Total time
49
Training load
Some values are estimated because there is no athlete profile.
Time in each zone
Step by step
Warm up
- 8 min at Z1 → Z2, 20–24 strokes/min (Easy rowing, build gradually, add 3 short pushes at the end)
Pyramid2 ×
- 250 m at Z5, 28–30 strokes/min (Fast and powerful)
- 30 s at Z1 (Easy paddle)
- 500 m at Z4–Z5, 26–28 strokes/min (Strong, controlled split)
- 1 min at Z1
- 750 m at Z4, 24–26 strokes/min (Steady split, stay relaxed)
- 1.5 min at Z1
- 500 m at Z4–Z5, 26–28 strokes/min
- 1 min at Z1
- 250 m at Z5, 28–30 strokes/min (Finish strong)
- 3 min at Z1 (Easy paddle before the next pyramid)
2 × (250 m at Z5, 28–30 strokes/min / 30 s at Z1 / 500 m at Z4–Z5, 26–28 strokes/min / 1 min at Z1 / 750 m at Z4, 24–26 strokes/min / 1.5 min at Z1 / 500 m at Z4–Z5, 26–28 strokes/min / 1 min at Z1 / 250 m at Z5, 28–30 strokes/min / 3 min at Z1)
Cool down
- 4 min at Z1 (Easy rowing)
Who is it for?
People who know rowing technique, including those preparing for HYROX.
Who is it not for?
Beginners who have never learned rowing technique.
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