The winter session is here, and a time where huge gains are made with regard to fitness. Good time for long rows with lots of mileage. In addition to the volume it is also great to get a few shorter intense rows for the reason of building out one’s VO2 max (the ability to use oxygen efficiently). What is VO2 you ask?

VO2 max is the maximum amount of oxygen your body can utilize during exercise. It’s a combination of how much oxygen-rich blood your heart can pump, and the muscles efficiency in extracting and utilizing the oxygen

How does VO2max help me row fast?
Training at VO2max increases the amount of oxygen your body can use. Obviously, the more oxygen you can use, the more power/faster you can row – that’s a simple one.
It get’s better:
In addition, VO2max rowing can increase the efficiency of your rowing and improve your form. Since VO2max workouts are much faster than normal training, they force you to row more efficiently and with better form.
Want to know the best part?
Training at VO2max also increases leg muscle strength and power, which improves economy (how much energy it takes to run at a certain speed).

Below are a few good short intense workouts to make this happen.

#1. 8 x 500 meters with 1′ min rest.
Aim for consistency and look to be 85% of your 2K max.

#2. 16 strokes ON, 5 Strokes paddles x 15
Rate at race pace 30-32. 100% effort. This one hurts but is over before you know it!

#3. 3 x 1,000 meters, 3-5 min rest
race it out.

Row Away!