Rowing training

Classic –  Sprint training 

Purpose: Training aerobic and anaerobic capacity. Training technique in high tempi and with great fatigue. Increase maximum speed.
Duration: 12 – 18 minutes
Interval: 15 seconds – 1 minute
Rest: 15 minutes
Intensity: 95% – 100% Read more about Power percentages.
Heartbeat: 90% – 95% of the HFres. Read more about Heart rate reserve.
Lactate: 6 – 10 mmol
Phase: Race 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

Spr1: 2x (8x (1' Rr → 1' rest) → 5' rest)
Spr2: 2x (6x (1' Rr+2 → 1' rest) → 5' rest)
Spr3: 2x (6x (30S Rr+2 → 10S rest) → 5' rest)
Spr4: 2x (8x (30S Rr+2 → 15S rest) → 5' rest)
Spr5: 2x (10x (30S Rr → 15S rest) → 5' rest)
Spr6: 2x (18x (17S Rr → 5S rest) → 5' rest)
Spr7: 3x (5x (20S Rr+6 → 10S rest) → 5' rest)
Spr8: 4x (5x (20S Rr+4 → 10S rest) → 5' rest)
Spr9: 5x (5x (20S Rr+2 → 10S rest) → 5' rest)

Classic – Minutes training
Classic – Strength endurance 

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