Rowing training

Classic – Minutes training

Purpose: Develop aerobic and anaerobic capacity. Develop course awareness.
Duration: 10 – 20 minutes
Interval: 2 – 5 minutes
Rest: 15 minutes
Intensity: 80% – 95% Read more about Power percentages.
Heartbeat: 90% – 100% of the HFres. Read more about Heart rate reserve (HR res) .
Lactate: 8 – 12 mmol
Phase: 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

Mit1: 3x (5' V80% Rr-2 → 5' rest)
MiR2: 3x (4' V85% Rr → 4' – 5' rest)
MiR3: 4x (3' V85% Rr → 3' – 5' rest)
Mit4: 6x (3' V80% Rr-2 → 3' rest)
Mit5: 6x (2' V80% Rr-2 → 2' rest)
Mit6: 19": 4' R30 → 1' rest → 3' R32 → 1' rest → 2' R34 → 1' rest → 1' R36 → 1' rest → 2' R34 → 1' rest → 3' R32 → 1' rest → 4' R30
Mit7: 2x (1' R28 → 1' R30 → 1' R32 → 2' rest) → 2x (1' R30 → 1' R32 → 1' R34 → 2' rest) → (1' R32 → 1' R34 → 1' R36)
Mit8: (1' R28 → 1' R30 → 1' R32 → 2' rest) → (1' R30 → 1' R32 → 1' R34 → 2' rest) → (1' R32 → 1' R34 → 1' R36 → 2 ' rest) → (1' R30 → 1' R32 → 1' R34 → 2' rest) → (1' R28 → 1' R30 → 1' R32 → 2' rest)

Classic – Interval training
Classic – Sprint training

This article was translated automatically and is provided to you for free. You are most welcome to improve it!

© 2016 - 2022 Jeroen Brinkman