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Intermediate Hydro Rower Workout

Rower Workout for Your Home Gym

As a follow-up to my previous post, here is an intermediate workout you can do on your Hydro Rower in the comfort of your home. If you're ready to push yourself and take your workout to the next level, read on.

Remember, for any rowing workout (or workout in general), you want to make sure to warm up properly. Perform an active warm up and some light rowing before starting the actual workout.

The Rowing Pyramid Workout

  • 100 meters
  • Recovery 30 seconds
  • 250 meters
  • Recovery 30 seconds
  • 500 meters
  • Recovery 30 seconds
  • 1000 meters
  • Recovery 30 seconds
  • 500 meters
  • Recovery 30 seconds
  • 250 meters
  • Recovery 30 seconds
  • 100 meters

How To: Your goal will be to row at around 75-85% of your max effort since this is a longer endurance climb workout.

You will be rowing in a pyramid scheme by starting with a 75-85% max effort 100m row, rest for 30 seconds, and then back into a 75-85% max effort 250m row, rest for 30 seconds, and then repeat for each amount of meters listed.

This is a great way to build your cardiovascular system by keeping the recovery short, and having the distances increasing on your way up and then decreasing on your way down before finishing the full rowing workout.

Demos:

Proper rowing form

How to set distances on your Hydro Rower

If you need help sticking to your fitness goals, use these tips to stay on track and try out a new workout move, like toe taps.

Looking For A New Workout To Try?
The Cybex Workout Center has free workouts organized around the four most popular fitness goals. Try them at the gym or in your home workout studio space.


Get Free Workouts Now →