Pyra­mid scheme

Women's Health (UK) - - BEST BODY -

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

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