Pyramid Intervals
By the Watta Team · Updated March 2026
What is Pyramid Intervals?
Pyramid intervals follow an ascending-then-descending pattern of work intervals, creating a session that peaks in duration (or distance) at the midpoint before tapering back down. A classic rowing pyramid might be 1-2-3-4-3-2-1 minutes with equal rest, or 250-500-750-1000-750-500-250 metres. The beauty of the pyramid structure is that it exposes the rower to multiple intensity zones within a single session — shorter intervals are rowed harder (near sprint pace), while the longer middle intervals demand threshold-level pacing. The ascending portion builds into the hardest effort, and the descending portion provides a psychological boost as intervals get progressively shorter. Pyramids are versatile and can be adapted for any fitness level by adjusting the peak interval length and rest periods. They are particularly popular as mid-week intensity sessions in rowing training plans.
How Watta Uses Pyramid Intervals
Watta captures the overall session data from your pyramid workout, including total distance, average split, and total time. The Effort Score algorithm evaluates the combined physiological demand of the session — pyramid intervals typically score in the Training to Peak range (51-100) due to their mixed-intensity nature.
Further Reading
- Concept2 Training Resources — Official training guides and workout plans from Concept2.
- Concept2 RowErg Specifications — Technical specifications and performance monitor details.
- World Rowing — The international governing body for the sport of rowing.
Frequently Asked Questions
Related Content
Every erg counts.
Download Watta and start tracking your workouts today.
Download on the App Store