Intermediate Hydro Rower Workout

Home Gym Rower Workout with Kasey Arena

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.


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.

Kasey Arena Kasey Arena
Kasey Arena is a certified personal trainer and best-selling co-author of "BODYpeace." She holds a Bachelor's Degree in Health and Physical Education, and currently serves as an Under Armour Brand Ambassador, IDEA Fitness Inspired Advisor and FitFluential Ambassador. Kasey is a fitness, health, balance, and food enthusiast as well as the creator and voice behind the blog. Kasey prides herself on teaching the importance of everyone finding their own balance in life and stresses a personal outlook with her motto, “Be true to you!”

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.



Cybex is a provider and manufacturer of premium commercial fitness equipment. Content featured in the Cybex Fitness Blog is meant to inspire healthy living and wellness and should not be taken as medical advice. As always, be sure to consult a physician if you are unsure of your individual exercise readiness or have a pre-existing medical condition. While these programs offer great benefits, there are many considerations that should be weighed before attempting any type of physical activity.

Comments (2) -

  • Stacey

    5/6/2018 5:56:33 PM |

    Getting hydro rower delivered on Friday! Can't wait.

  • Duncan Lawrence

    5/14/2018 4:57:43 PM |

    Enjoy the new Hydro Rower, Stacey!

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