Rowing training

Olbrecht – Aerobic power

Purpose: Maximize the use of the maximal oxygen uptake (VO2max) during competition efforts. Read more about the Olbrecht method.
Method: 250m – 1000m
Intensity: 30% – 40%, similar to competition. Read more about Power percentages.
Duration: 10 – 30 minutes
Rest: 5 minutes
Recovery: Aerobic power training tends to increase both anaerobic and aerobic capacity
decrease if the remaining workouts are not light enough. That is why we always serve extra
recovery training.
Phase: The end of the preparation period and in the competition 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

AP1: 3x (5' P80% Rr-2 → 5' rest)
AP2: 3x (4' P85% Rr → 4' – 5' rest)
AP3: 4x (3' P85% Rr → 3' – 5' rest)
AP4: 6x (3' P80% Rr-2 → 3' rest)
AV5: 6x (2' P80% Rr-2 → 2' rest)
AV6: 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
AV7: 2x 10' Rr-4
AP8: 3x 7' Rr-2
AV9: 2x – 3x (4' R28 → 3' R30 → 2' R32 → 1' R34 → 5' rest) increasing pressure piece
AV10: 3x (2' R28 → 2' R30 → 2' R32 → 1' R34 → 5' rest) increasing pressure piece
AV11: 1000m Rr Pmax → 10'rest → 2x (500m Rr Pmax → 10'rest)
AV12: 3x (10' Fmax R24 → 5' rest)
AV13: 4x (7' Fmax R24 → 5' rest)
AV14: 5x (4' Fmax R24 → 5' rest)
AV15: 6x (5' Fmax R24 → 5' rest)

Olbrecht – Aerobic capacity
Olbrecht – Anaerobic capacity

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