Rowing training

Classic – Interval training

Purpose: Develop aerobic power, transfer technique at lower tempi to higher tempi. Practice tactical assignments (tactic sprints).
Duration: 20 – 30 minutes
Interval: 2 – 8 minutes
Rest: 5 minutes
Intensity: 65% – 75% Read more about Power percentages.
Heartbeat: 90% – 95% of the HFres. Read more about Heart rate reserve.
Lactate: 4 – 8 mmol
Phase: Preparation for competition season, 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

Int1: 2x 10' Rr-4
Int2: 3x 7' Rr-2
Int3: 2x – 3x (4' R28 → 3' R30 → 2' R32 → 1' R34 → 5' rest) increasing pressure piece
Int4: 3x (2' R28 → 2' R30 → 2' R32 → 1' R34 → 5' rest) increasing pressure piece
Int5: 3x (2' R30 → 2' R32 → 2' R34 → 1' R36 → 5' rest)
Int6: 3x (8' R30 → 8' R32 → 5' rest)
Int7: 2x (3' R30 → 2' R32 → 1' R34 → 2' R32 → 3' R30 → 5' rest) pyramid

Split times Classic – Intensive endurance
Classic – Minutes training

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