Row Indoors: Train for Life

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:
15 minutes; 4, 3, 2, 1 @ 20, 22, 24, 26

1:30 ON, :30 seconds OFF @ 26 x 6 (PACE: 5K or better by -2)
rest 3-5 minutes
Repeat

Cool Down

The objective is to stay on a consistent pace. This should be at a 5k pace or better. Keep good technique and stay long and strong with a dynamic motion at the catch and at the beginning of the recovery. We are trying to mentally and physically maintain strength throughout the point of fatigue. Enjoy!

Set Clock to 3,000 meters.
row 1st 1,000 meters at 22 (+10 over 5K pace)
row 2nd 1,000 meters at 24 (+6 over 5K pace)
row 3rd 1,000 meters at 26 (+2 over 5 k pace)

Rest 3 -5 minutes

3,000 meters:
1st 1K at 22 (+5 over)
2nd 1K at 24 (+2 over)
3rd 1k at 26 (5 K pace)

If you have time, take (3) 10's at Full pressure 28-30.

Cool Down

Warm- Up:
10 minutes (first 5 minutes steady state, 2nd 5 minutes 30 sec full pressure beginning at 24 ending at 32.

500 @ 26 Full Pressure

2 minutes rest

500 @ 28 Full Pressure

17 Strokes ON, 5 Strokes OFF x 10 @ race pace

Cool Down steady State

Today's workout emphasizes strength and endurance by challenging the body to hold a 85% effort over the course of medium length segments. We do this to keep the muscle engaged at a level that will encourage intensity over time which will in the end benefit the body with strong endurance.

Warm - Up
10 minutes: 4,3,2,1 min @18, 20, 22, 24

6' On 3' OFF X 3:
#1 @ 22, 24
#2 @ 24, 26
#3 @ 22, 24, 26

Intensity:
5K Pace or better at the 24 rating. +2 (slower) seconds when at 22, - 2 (faster) seconds when at 26

Today is a steady cruiser at 75%. Just a little more intensity than a steady state emphasizing a quick connection with the legs and a nice pry to the body and feeling a nice solid swing to the rhythm of the stroke. It's a feel good row!

Set the clock to 7,500 meters and go. Stroke rate should be around 24-26. 75% effort 5k pace +5-6 seconds

Kind of scary to have a workout on Friday the 13th, huh?

Again we look to bump up the rate and the intensity and put our systems in a bit of overdrive. All work is at 100% intensity.

Warm-Up: 10 minutes
5 x 2 minutes @ 1 minute @28, 1 minute @30
1:30 OFF

:30 seconds ON, :30 seconds OFF x 10
@ 32 for the first 5
@ 34 for the second 5

cool down steady state paddle

Today is another day of pushing the body into race pace mode. We will begin at a lower rate and slowly bring the rate higher and the lesson the length of intensity. We want to do this to help us mentally get tough but get a sense of the discomfort at the intense levels of power application. The last set is way beyond what is reasonable so that you can really stretch the body to absolute maximum effort. These are short bursts.

Warm- Up
10 minutes
2:00 ON, :45 seconds OFF @ 24 (80%) x 5
1:00 ON, :30 seconds OFF @ 28 (90-100%) x 5
:15 seconds ON, :15 seconds OFF (110%) x 5

Cool Down

This a medium interval workout that looks to give the body a good strength workout at the low cadence of 20-24. Good 85%-90% effort is required to get the full value of this workout. It also teaches the body to generate power ata the lower rate so that later when we increase rate the power comes naturally. Have fun.

- 8 min @ 20, 22, 24, 26 (2 min at each rate) This is a warm-up piece
- 3 minutes rest
-3 x 6 min @ 22, 24 (3 min at 22, 3 min @ 24) with 3 minutes rest

Cool Down