Rowing training

Erg – Half hourly workouts


Legend:
'=minutes, S=strokes, P=power, R= stroke rate, Rr=race rate →=followed by


I 1 series: 20' Fmax: R22, R24 or T26
II 2 series (30'): 3' R32 F40% → 2' R30 F60% → 1' R28 F80% → 2' R30 F60% → 3' R32 F40% → 4' rest
III 2 series (24'): 7' (3S Plight → 3S Pmax Rmax) → 5' rest
IV 2 series (30'): 10' R18-20 Pmax → 5' rest
V 3 heats (24'): 7' R18-20 Pmax → 5' rest
VI 3 series (27'): 4' R18-20 Pmax → 5' rest
VII 2 series (33'): 7x (1' Rr Pmax → 1' rest) → 5' rest

Split times Erg – Jan Kok workouts
Erg – Hourly workouts

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