Rowing training

Classic – Intensive endurance training

Purpose: Increase lactate threshold and maximum oxygen intake, maintain learned technique at higher tempi and greater fatigue
Duration: 30 to 45 minutes
Interval: 10 – 20 minutes
Rest: 5 minutes
Intensity: 45% – 55% Read more about Power percentages.
Heartbeat: 80% – 90% of the HFres. Read more about Heart rate reserve.
Lactate: 2 – 4mmol
Phase: Preparation period, start of competition season

Legend: '=minutes, "=seconds, S=strokes, F=force (pressure), R=stroke rate, P=Power, Rr=race rate, Rr-x=x below race rate, →=followed by, ()=repeat

IE1: 30' P45%
IE2: 30' P50%
IE3: 2x (20' P55% → 5' rest)
IE4: 2x (15' R28 → 5' rest)
IE5: 3x (10' R28 → 5' rest)
IE6: 3x (10' R30 → 5' rest)
IE7: 30' (2' R26 → 2' T28)
IE8: 2x 19' ( (4' R24 → 3' R26 → 2' R28 → 1' R30 → 2' R28 → 3' R26) → 5' rest)
IE9: 2x (20' (4' R24 → 1' R30) → 5' rest)

Split times Classic – Extensive endurance
Classic – Interval training

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