Rowing is a blend of cardio and strength training, but it's low impact, so it's easier on your knees than running, says Scott Marchfeld, a trainer at Row House studio in New York City. Follow this rowing pyramid twice as you ratchet up, and dial down, your cadence.
Warm Up: Start with a five-minute light row at 20–22 strokes per minute.
Workout:
- Row hard, but not all out, for 30 seconds, maintaining a stroke rate of 24 strokes per minute. You'll be raising and lower your pace over seven segments, and the pyramid looks like: 24-26-28-30-28-26-24.
- After 30 seconds, increase the stroke rating to 26 strokes per minute while maintaining the same power output (watts) per stroke. Hold the pace for 30 seconds. Your average split should drop at least five seconds with each jump in pace.
- Continue raising the pace by two strokes per minute every 30 seconds until you hit 30.
- After rowing at 30 strokes per minute, bring the stroke rating back down to 28 per minute for 30 seconds. Be careful not to increase your split time as you slow down the rating.
- Continue bringing down the rating, every 30 seconds, until you're back to 24 strokes per minute.
- After your last 30 seconds, do a one-minute recovery row and repeat the pyramid workout one more time. Afterwards, do a one-minute cool down, then stretch.
