Up to and including three training sessions a week, variety is more important than a specific training structure. Think of different boat types, distances and training types. A good mix of endurance, interval and speed training is most effective for this group.
Alternate Rowing machine workouts can be found here: Erg workouts for groups. Nice boat training for youth and juniors here: Themed training on the water
In any case, it is useful for groups of rowers who train 4 or 5 times a week to make a good planning. A good training structure with associated periodization is certainly recommended.
At this level, a good training structure is essential. In addition, it is important to measure the effect of the training load on the body. For example in the morning with the resting pulse or heart rate variability (HRV). This significantly reduces the chance of overload or even overtraining. Smartphone apps are also available for HRV measurement, such as the HRV4training app.
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