Ready to move up from a beginner level workout? We have this 15-minute rowing workout to build strength and stamina? Look no further than this interval pyramid workout with Sunny Trainer, Dana Simonelli. Follow along as Dana walks you through each interval, increasing stroke rate and pushing you to your limits.

Workout Length: 15 Minutes
Workout Level: Intermediate
Product Used: SF-RW522017BLU
Trainer: Dana Simonelli

00:00 Intro
0:31 Warmup: Start with an easy row for 2 minutes to warm up your muscles and get ready for the workout ahead.

Workout: The workout consists of a pyramid of intervals, starting with short bursts of high-intensity rowing and gradually increasing in duration.

2:25 Interval 1: Increase stroke rate for 15 seconds, followed by 15 seconds of recovery.
2:55 Interval 2: Increase stroke rate for 30 seconds, followed by 15 seconds of recovery.
3:40 Interval 3: Increase stroke rate for 45 seconds, followed by 15 seconds of recovery.
4:41 Interval 4: Increase stroke rate for 60 seconds, followed by 15 seconds of recovery.
5:55 Interval 5: Decrease stroke rate back to 45 seconds, followed by 15 seconds of recovery.
6:55 Interval 6: Decrease stroke rate back to 30 seconds, followed by 15 seconds of recovery.
7:40 Interval 7: Decrease stroke rate back to 15 seconds, followed by 30 seconds of recovery.
8:25 Interval 8: Increase stroke rate for 15 seconds, followed by 15 seconds of recovery.
8:57 Interval 9: Increase stroke rate for 30 seconds, followed by 15 seconds of recovery.
9:40 Interval 10: Increase stroke rate for 45 seconds, followed by 15 seconds of recovery.
10:41 Interval 11: Increase stroke rate for 60 seconds, followed by 15 seconds of recovery.
11:57 Interval 12: Decrease stroke rate back to 45 seconds, followed by 15 seconds of recovery.
12:57 Interval 13: Decrease stroke rate back to 30 seconds, followed by 15 seconds of recovery.
13:40 Interval 14: Decrease stroke rate back to 15 seconds, followed by 15 seconds of recovery.
14:12 Interval 15: Increase stroke rate for 60 seconds, followed by a cool down.

15:15 Cooldown:
Finish off the workout with a cool down, rowing at an easy pace for 1 minute.

This 15-minute interval pyramid rowing workout with Sunny Trainer, Dana Simonelli is perfect for intermediate rowers looking to build strength and endurance. Follow along with the detailed timestamps and push yourself to your limits.


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FITNESS EQUIPMENT USED
✔️ Hydro + Dual Resistance Smart Magnetic Water Rowing Machine: SF-RW522017BLU
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