Rowing training

Classic – Strength endurance 

Purpose: Increase rowing-specific strength-endurance
Duration: 12 – 25 minutes
Interval: 4 – 10 minutes
Rest: 5 minutes
Intensity: 65% – 80% Read more about Power percentages.
Heartbeat: 65% – 75% of the HFres. Read more about Heart rate reserve.
Lactate: 4 – 6 mmol
Phase: Preparation period

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

SE1: 3x (10' Fmax R24 → 5' rest)
SE2: 4x (7' Fmax R24 → 5' rest)
SE3: 5x (4' Fmax R24 → 5' rest)
SE4: 6x (5' Kmax R24 → 5' rest)

Classic – Sprint training
Classic – Race specific training

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