Calorie Pyramid
10, 20, 30, 40, 30, 20, 10 calories with a minute between.
Ergs
≈ 31 min
3 exercises
Coach's note
Calories, not metres: 10/20/30/40/30/20/10. The 40 is the whole session.
The session
- 1
Zone 2 Row
1000 m · 5 min
Steady aerobic rowing.
- 2
Row Intervals
7 sets · 2 min · rest 60s
Repeated hard rowing efforts with fixed rest.
- 3
Zone 2 Row
1000 m · 6 min
Steady aerobic rowing.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
Train it in FinalSet
Start Calorie Pyramid as a session on your phone, log every set as you go, and it counts towards your personal bests. Free, no credit card.
Start this workout freeMore Ergs workouts
- 2 k Row TestThe benchmark piece. All out from a standing start.
- Threshold 500sSix 500s a few seconds off 2 k pace, 90 seconds rest.
- SkiErg 200sFive 200 m efforts with 90 seconds rest.
- Multi-Erg 10 k5 k on the rower, 5 k on the SkiErg, back to back.
- Bike Zone 2Forty minutes easy — the knee-friendly engine session.