Row Indoors: Train for Life

Warm-Up:
10 minutes (4 @20,3@22,2@24,1@26)
Begin your pace about +18 above 2k pace at 20 and work your way down as the stroke rate rises.

500 meters@ 28 Full effort (Fan on 4-5)

2 min ON
1 min OFF x4 (@ 26)
5K pace (on 3rd and 4th piece pull fan lever to O)

500 meters@ 30 Full effort (Fan on 1)

4 x 10 strokes at 30, 32, 34, 36 Max Effort

Cool Down.

Be sure to stay quick on the catch and make every effort to suspend through out the drive. When the fan is on 0 it is important to get the resistance early and stay with it all the way until you release the handle on the recovery. Make sure the legs make the connection and stay stretched out with the arms.

Today is a steady state day. Long distance with periodic challenging efforts throughout the row.

45 minutes

4min,3min,2min,1min @18, 20, 22, 24 x 3
10 strokes on 10 strokes off for 10 minutes @ 32 strokes max power

Cool Down

6 min ON, 3 min OFF x 4
22, 24, 26 Rating. Your effort should be around 5k pace or better when you get to 26
last one should be 24, 26, 28

Rest 4 minutes
20 strokes ON @ 32
10 OFF
20 strokes ON @ 34

cool down

Today the class performed a classic 40 minute steady state row with fluctuating rates. They finished off with a few hard strokes at the low rate to keep the sense of power per stroke.

This is an optimal aerobic building workout. The idea is to keep a steady 65%-70% effort while changing the rhythm of the stroke from 18 to 28, then back to 18 and start over.

In a perfect world, doing this type of workout 3x a week will really build your endurance, build solid lung capacity and provide a physiological base from which to train. If you are cross training with other sports than do this rowing workout at least 1x a week.

This is a great workout for runners who want to save their knees, yet get a long distance workout. As a result, runners help develop their upper body in association with their legs and create a little balance to their workout schedule. Try it out!

40 minutes
4min @ 18, 3 min @ 20, 2 min @ 22, 1 min @ 24
4min @ 20, 3 min @ 22, 2 min @ 24, 1 min @ 26
4 min @ 24, 3min @ 26, 2 min@ 28, 1 min @ 30
4 min @ 18, 3 min @ 20, 2 min @ 22, 1 min @ 24

30 strokes @ 24
10 Strokes off
20 Strokes @ 26
10 strokes off
10 strokes @ 28

Cool down

3 x 8 min
(2 min@22, 2 ,min@24, 2 min@26, 2 min@28)
first min at steady state, 2nd min is at same pace but at 24, 3rd min at 24 and 4 seconds faster in pace (or split). 4th min at 26 keeping same pace, then 5th min, increase pace by 4 seconds keeping it at 26, 6th min at 28 same pace, last min at 4 sec faster at 28.

1 x 3min
22,24,26
increase pace by 2 seconds each stroke change. Effort should be at 5k pace by last minute.

Enjoy!

Warm-up - 5 minutes of slow paddle
15 minutes - (damper on 2) 5, 4, 3, 2, 1 @rates 18, 20, 22, 24, 26, effort +21, +19, +17, +15, +13
12 minutes - 4, 3, 3, 1, 1 (damper on 6-7) @rates 18, 20, 22, 24, 26, effort +19, +17, +15, +13, +11

(3) 20 stroke pieces @ 26, 28, 30 @ max pressure

Cool Down

I want to emphasize the quickness of the stroke when you have the setting on #2. It is a lighter load, however the force of your effort needs to be quick and dynamic so that you can feel the resistance. Technique is very important. Stay quick and crafty at the catch.

On the second piece (damper on #6-7), it will feel much heavier. This is more strength oriented and I want the technique to stay strong and focused. A heavier load will fatigue the body a bit more.

The 20's are to remind the body to stay maximal in effort and keep resistance all the way through the drive. It is important to teach the body how to push itself to the max and stay in touch with the burn. Have fun.

effort: is the amount of seconds over or (slower) than your 2,000 m average split.
e.g. If you average 1:30 split for 2,000 meters, then begin workout at an 18 stroke and an effort of 1:51 (+21 over 1:30).