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Phoenix Tracker Pro logoPhoenix

Rowing · intervals · 28 min

Rowing Pyramid

1–2–3–2–1 minute efforts with matching rest. Builds pace tolerance.

Step 1 of 8

Warm-up

Z1 recovery

8:00

Very easy, almost lazy · RPE 2–3 · You can sing

Easy and loose — let the heart rate rise gradually.

Full session

  1. Warm-up8 min · Z1 recovery
  2. Hard piece (1/2)2 min · Z4 threshold
  3. Easy paddle (1/2)2 min · Z1 recovery
  4. Hard piece (2/2)2 min · Z4 threshold
  5. Easy paddle (2/2)2 min · Z1 recovery
  6. Hard piece3 min · Z4 threshold
  7. Easy paddle3 min · Z1 recovery
  8. Cooldown6 min · Z1 recovery