All right team
Your rowing programme is based around your 4min and 1min times so your effort is based around what you are capable of. Most sessions will be about 40min long but there are some bigger sessions as we progress through it.
There are only two sessions each week, so plan your week and make sure you get the time each week to do both sessions (preferably a few days apart).
Each workout is loaded up on a Monday and a Thursday but you don’t need to do them on that particular day.
When describing how hard to row I’ve used three terms:
- Easy – for Warm Ups (WU), Cool Downs (CD) and some of the early sessions to build some base fitness. Also for the Rest Interval (RI) between hard intervals.
- Mod – to push your boundaries a little.
- Threshold – hardish but still able to maintain for a 20mins plus (not many sessions will include this intensity as it is way longer than the events)
- HARD – similar to your 4min pace (there will be a bit of training at this intensity). Sessions using this pace will be intervals. Work hard for a bit then have an easy Rest Interval (where you still row but very easy to keep the blood flowing through the body and help remove the lactic acid).
- V.HARD – similar to your 1min pace (there will be a bit of training at this intensity). Sessions using this pace will be intervals. Work hard for a bit then have an easy Rest Interval (where you still row but very easy to keep the blood flowing through the body and help remove the lactic acid).
You will be detailed your respective paces.
I also include some ACC (accelerations) particularly to break up the longer rows, so every 2:30min of 3min or sometimes 2min I’ll get you to do 10 hard pulls on the oar/handle to accelerate your pace and then settle back into your scheduled pace.
Here are some example workouts:
Row – 40min Easy
- 10min Easy WU;
- 20min Easy (incl 6x ACC each 3min);
- 10min Easy CD;
Start off with 10 minutes at your easy pace for a Warm Up (WU). Continue at your easy pace but every 3mins after the Warm Up complete an Acceleration (ACC) of rowing hard for ten strokes before settling back into your Easy pace. In this example they would be done at the 10min, 13min, 16min, 19min, 22min and 25min mark from the start of the workout. This will leave a final five minutes rowing easy to get to the 30 minute mark (and complete the 20min Easy section after the Warm Up) to the start of the Cool Down (CD) which is 10min of Easy rowing.
Row – 6x 30sec V.Hard; 4x 30sec V.Hard
- 10min Easy WU;
- 6x 30sec V.Hard, 30sec Easy RI;
- 10min Easy;
- 4x 30sec V.Hard, 30sec Easy RI;
- 10min Easy CD
Start off with 10 minutes at your easy pace for a Warm Up (WU). After the Warm Up you are going to do a set of 6 reps of 30sec Rowing V.Hard. At the 30sec mark ease off for 30sec to your easy pace for a Rest Interval (RI). Once all six reps are completed, row for 10 minutes at your easy pace to recover. You then have a further four more 30sec reps to complete. These also have a 30sec Rest Interval (RI). Once these four reps are completed you Cool Down for 10min at your easy pace.
If you have any questions feel free to reach out.