Welcome to our challenging pyramid training session, designed specifically for the Concept 2 rowing machine. For those looking to add an extra cardiovascular boost, we’ve included a complementary treadmill workout spreadsheet to take your fitness journey to the next level.
We have a YouTube video that takes you through the session making it less monotonous. While the video focuses on levels 2 – 4 of the programs, you can easily adjust the intensity to suit your fitness level using the spreadsheet, it only goes for 24 minutes, so easy to squeeze in when short of time or a great session to add onto the back of our standard interval session.
This pyramid-based workout aims to improve your VO2 max, enhancing overall fitness and strength. Consistency and precision in your efforts are key. Instead of going all-out for a short burst, like always, aim for steady, progressive performance. Resist the urge to rush to the peak of the session (meaning holding a higher low number) until you’re confident at your current intensity level. This is one of my favorite sessions, its short and sharp and gives a great return on your time invested.
Keep in mind that this session is about quality and maintaining a consistent build-up and cool-down. Avoid the temptation to become a momentary “hero” at the pyramid’s warmups, only to falter in the bulk of the workout. Results will come through dedication to the process, and I promise you’ll see improvement, especially when combined with the standard Interval Session!
The pyramid structure, with a high number and a low number, allows for a gradual increase in time intensity, followed by a controlled decrease, making it an excellent way to challenge yourself while managing fatigue and keeping it interesting. As you progress through the workout, you’ll find yourself climbing to higher intensities before descending back down, much like scaling a mountain peak.
Good luck with your workouts! Don’t hesitate to reach out if you have any questions about implementing this pyramid training regimen.
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