Friday, April 27, 2007
Workout for Friday April 27, 2007
I am taking a workout from the page of a former gold and silver medalist in the heavy weight single named Xeno Mueller. He now runs a training camp for rowers in southern california for those interested in learning to row and train smart! It goes as follows:
Warm- up: 10 minutes: 4,3,2,1 @ rate 22,24,26,28
Interval setting on the rowing machine is 20 seconds ON and 40 seconds OFF. The power expressed in Watts of the first step is equal to the rower’s body weight. Each subsequent interval intensity is increased by 10%. Since I weigh 210lb., my starting interval is 210W. For simplicity I use 25W increase each time. Second interval is 235W. The third interval 260W and so on and so forth. The "XENO INTERVAL" is complete once the power can not be increased. At that point remember your Watts amount and shoot for higher next time. This is an awesome workout.
Feel free to respond to this blog with your thoughts about this workout and how it felt!
Train Smart!
Warm- up: 10 minutes: 4,3,2,1 @ rate 22,24,26,28
Interval setting on the rowing machine is 20 seconds ON and 40 seconds OFF. The power expressed in Watts of the first step is equal to the rower’s body weight. Each subsequent interval intensity is increased by 10%. Since I weigh 210lb., my starting interval is 210W. For simplicity I use 25W increase each time. Second interval is 235W. The third interval 260W and so on and so forth. The "XENO INTERVAL" is complete once the power can not be increased. At that point remember your Watts amount and shoot for higher next time. This is an awesome workout.
Feel free to respond to this blog with your thoughts about this workout and how it felt!
Train Smart!
posted by Duncan PERMALINK 
Comments:
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Fellow Rowers and Duncan: Although I sometimes row with the class at Embarcadero 2, I usually row early in the morning in my garage at home, with one eye on the erg monitor and the other eye on a baby monitor -- hoping that my 14 month old daughter sleeps until the end of my planned workout. It is great to have the workouts posted on the blog so that I can follow along with what the class is doing.
On this Xeno Interval, I mistakenly thought, "how hard can it be to row 20 seconds?" even at a max level. Very hard, it turns out. Rowing for watts seems tougher for me than rowing for a low pace for some reason. However, the Xeno Interval did force me to row better because when I thought I was maxed out, the only way I could increase my output was to think "LEGS! LEGS! LEGS!" rather than just pull on the handle. I guess I should be thinking "Legs" more often.
On this Xeno Interval, I mistakenly thought, "how hard can it be to row 20 seconds?" even at a max level. Very hard, it turns out. Rowing for watts seems tougher for me than rowing for a low pace for some reason. However, the Xeno Interval did force me to row better because when I thought I was maxed out, the only way I could increase my output was to think "LEGS! LEGS! LEGS!" rather than just pull on the handle. I guess I should be thinking "Legs" more often.
Great advice Jeff. If you master getting the body parts in the right position during the recovery period and keep stretching forward with the hands then once you change direction with the legs you'll benefit from a quick change in direction and load on the body. Legs are the deciding factor as long as the upper body can hang on-:)
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