Pyramid Rowing Workouts
What Is a Pyramid Workout?
A pyramid workout changes interval duration in a structured pattern — typically ascending (getting longer), descending (getting shorter), or both (up and down). For example, 1:00-2:00-3:00-4:00-3:00-2:00-1:00 with rest between each. This format naturally varies intensity: shorter intervals are rowed harder, longer intervals are steadier. It trains multiple energy systems in one session.
Ascending Pyramids
Ascending pyramids build endurance and pacing discipline. Start with short, fast intervals and progressively lengthen them while moderating the pace. Example: 500m, 750m, 1000m, 1500m, 2000m with 2:00 rest between each. Pace each interval at 2K pace +2s for the shortest, progressively slowing to 2K pace +8-10s for the longest. This teaches you to manage effort as fatigue builds.
Descending Pyramids
Descending pyramids build speed and finishing power. Start long and steady, then get shorter and faster. Example: 2000m, 1500m, 1000m, 750m, 500m with 2:00 rest. Each interval gets progressively faster as it gets shorter. This simulates the build in a race and trains your body to accelerate under fatigue.
Full Pyramids
Full pyramids (up and down) are the ultimate challenge. Example: 1:00-2:00-3:00-4:00-5:00-4:00-3:00-2:00-1:00 with 1:00 rest. The middle interval is the longest and steadiest. As intervals shorten on the descent, push the pace harder than the corresponding ascent interval. Total session time: approximately 45-50 minutes including rest.
Workout Plan
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 500m | 2K +2s | 2:00 | Ascending pyramid start |
| 750m | 2K +4s | 2:00 | Build rhythm |
| 1000m | 2K +6s | 2:00 | Steady effort |
| 1500m | 2K +8s | 2:00 | Endurance interval |
| 2000m | 2K +10s | 3:00 | Peak of pyramid |
| 1500m | 2K +6s | 2:00 | Faster than ascent |
| 1000m | 2K +4s | 2:00 | Push the pace |
| 500m | 2K pace | - | Sprint finish |
Tips
- +The descending half of a full pyramid should be faster than the ascending half.
- +Use consistent rest periods to make the workout reproducible and trackable.
- +Log each interval separately in the PM5 to capture individual split data.
- +Pyramid workouts are mentally easier than fixed-length intervals because the duration keeps changing.
- +Track your pyramid sessions in Watta to compare performance across weeks.
Further Reading
- Concept2 Training Resources — Official training guides and workout of the day from Concept2.
- British Rowing — Indoor Rowing — Training plans and resources from the national governing body.
- Concept2 Rankings — Global erg rankings by distance, age, and weight category.
Frequently Asked Questions
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