Row Indoors: Train for Life

warm-up 10 minutes

6 x 1,000
1 min rest

#1. rate: 22
Pace: +16 over 2K

#2 rate: 24
Pace: +14

#3 rate 26
Pace: +10

#4 rate 22
Pace: +12

#5 rate 24
Pace: 10

#6 rate 26 for 500m, 28 for 500m
Pace: +8, +6

Cool down paddle

Medium intensity/effort low to mid stroke. Concentrate on form and connection as you go up in intensity and rate. Keep connected for as long as you can before you begin the recovery.

Steady state Day.

40 min - 60 min

4,3,2,1 @ 18 (+23), 20 (+21), 22 (+19), 24 (+17)

Focus on power delivery from legs to upper body swing. Keep core strong through ab contraction at catch.

cool down paddle 5 minutes

Many people have inquired about adding weights to their workout regime. While I am a big proponent of weights, I strongly urge you to be careful as it is easy to hurt oneself and consequently lose all what you have gained. What I like about the workout below is that you don't need a lot of weight to get endurance strong. The Marathon Bar (Weight Circuit Training) Many of you workout with weights which is great. Weight training can be excellent for gaining overall strength specific to your sport. As helpful as it is, be sure to use proper technique and back off if you feel you have tweaked something. Heavy weights can be good, but again it seems to be the core of most people's injuries. With that said, I have a great circuit training regime that incorporates weight circuit training. It alternates upper body with lower body giving both parts of the body a great strength and endurance workout while activating your aeorobic system. I promise you it will get you stronger and fitter for anything. Take a weight bar of 15-45lbs, etc...without letting go of the bar, go through 10-20 reps of each exercise listed below. The idea is to do as many cycles of all 8 station of exercises (up to 4) as you can without dropping the bar. One can make it more difficult by using heavier weight and less reps for more strength, or less wweight and more reps for endurance and toning. I have attached a video how to guide as well as a written text. 1. Upright Rows (upper Body) 2. Squats (Legs) 3. Bent Over rows (upper body) 4. One legged lunges (legs) 5. Curls (upper body) 6. Cleans (legs & upper body) 7. Bent over rows (upper body) 8. Dead Lift (legs) This is an excellent way to keep muscularly strong and incorporate an aerobic element to your weekly workout schedule. I recommend starting with a weight that allows you to get through one rotation and see how you feel. Drop or increase the weight bar as you see fit. You ought to feel your heart at 85%-90% effort at the end of these. Please post your response to share with the group on how it felt. I'd be interested in knowing your thoughts. Cheers!

warm-up: 5 minutes

4 x 1,500 meters

500 @ 24 (+12)
500 @ 26 (+8)
500 @ 28 (+4)

2 Min OFF

paddle cool down

2o minutes steady state:
4 min 18, 3 min 20, 2 min 22, 1 min 24 @ +23, +21, +19, +17
4 min 20, 3 min 22, 2 min 24, 1 min 26 @ +21, +19, +17, +15

20 min:
1 min ON
1 min OFF

22, 24, 26, 28, 30 x 2 FULL POWER


Cool Down

Warm up: 10 minutes
Damper setting goes from 0-10 (10 being the heaviest)

5 x 1m on 1m off at high damper @ 22 (Full Pressure)

5 x 1m on 1m off at zero damper @ 22 (Full Pressure)

10 x 30 sec on 30 sec off normal setting (bet 3-4) @ 30

5 x 15 strokes (max power...hard as you can pull) on 10 strokes off at normal damper setting @ 30

Notice the quickness of your connection when you change from "heavy damper" to "light damper". You need to be quick at the catch to grasp the heaviness of the wheel. if you don't then you are not conneccting quick and skillfull enough. keep focusing on the preparation on the recovery and the de-acceleration on the recovery.

Have a great weekend!

Candace will sub today and provide her own workout.

If you are on your own...

Warm-Up: 10 minutes (firm row at 24-26 @ 80%)

3 x 20 (10 strokes OFF): 26, 28, 30 at full power
x 2

then

20 seconds ON, 10 seconds OFF X 8 X 2 at MAX effort (2K -6)
5 minutes OFF paddle in between sets

steady state cool down

Middle distance interval pieces
Warm-up paddle (5 min)

3 x 2,000

#1.65% of 2K pace
#2.75% of 2K pace
#3 85% of 2K pace

40 min steady state

4,3,2,1@ 20 (+21), 22(+19), 24(+17), 26(+15)

Warm-up:
10 minutes
Pace: +over 2K pace
12 minute at 5 min @22 (+14), 4 min @24 (+12), 3 min@26 (+10)

8 minutes at 3 min @22 (+12), 3 min@24 (+10), 2 min@26 (+8)

30 seconds ON at 26 (+6), 30 seconds paddle
30 seconds ON at 26 (+4), 30 seconds paddle
30 seconds ON at 26 (2K pace) 30 seconds paddle
30 seconds ON at 30 (2K-3), 30 seconds paddle

Cool Down

Middle distance interval

3 x 2,000

3 minutes rest

#1. 22 (+16), 24 (+14), 26 (+12), 28 (+10)

#2. 22 (+14), 24 (+12), 26 (+10), 28 (+8)

#3. 22 (+14), 24 (+12), 26 (+10), 28 (+8)

cool down

If you have time one can do 1 more 2,000 meter piece for a total of 4 pieces.

20 min warm-up
3 x 20 strokes (24, 28, 30)
2 x 10 (30, 32)
1 x 5 (34)

2,000 meter max piece

5-10 minute cool down

20 minutes steady state

20 strokes x 3 (24, 26, 28 full power)

3 x 10 strokes (30, 32, 34 full power)

1 x 750 at Race Pace

1 x 250 at Race Pace (-2, -3)

Cool Down Paddle