Pyramid scheme

This pyramid workout is Heron’s favourite land-based session – it’ll develop your strength, power and aerobic endurance

THE WARM-UP

3 mins of practice – getting into the rhythm, checking your form and posture. Aim for 20-24 strokes per minute.

3 mins aiming to pick up the power and move into a faster stroke rate of 24-28 strokes per minute. The 500m split time on your monitor should decrease.

3 mins rowing at 28-32 strokes per minute – just concentrate on keeping textbook form, even as you increase the pace.

THE MAIN EVENT

‘The numbers can be modified to suit your fitness level, but try to follow the principles of the workout,’ says Heron. If you’re short on time, then cut each phase down to 1 min.

2 MINS AT 20 STROKES PER MINUTE

Hold the rhythm for a steady 500m split time, eg, 2:00/500m

2 MINS AT 22 STROKES PER MINUTE

Try to reduce your 500m split time by 2 secs, eg, 1:58/500m

2 MINS AT 24 STROKES PER MINUTE

Try to reduce your 500m split time by 2 secs, eg, 1:56/500m

2 MINS AT 26 STROKES PER MINUTE

Try to reduce your 500m split time by 2 secs, eg, 1:54/500m

2 MINS AT 28 STROKES PER MINUTE

Try to reduce your 500m split time by 2 secs, eg, 1:52/500m

2 MINS AT 26 STROKES PER MINUTE

Try to match the pace you set building up, eg, 1:54/500m

2 MINS AT 24 STROKES PER MINUTE

Try to match the pace you set building up, eg, 1:56/500m

2 MINS AT 22 STROKES PER MINUTE

Try to match the pace you set building up, eg, 1:58/500m

2 MINS AT 20 STROKES PER MINUTE

Try to match the pace you set building up, eg, 2:00/500m