Using a rower is a one of the best ways to improve your all round fitness
muscular strength
and
endurance. Good rowing technique is essential.
EFFORTEASY WORKOUT
DESIGNED TO GET YOU USED TO
THE MACHINE AND ALLOW YOUR BODY TO SLOWLY ADAPT.
MEDIUM
YOU WILL GET OUT OF BREATH
AND TALKING IS POSSIBLE
BUT ONLY FOR SHORT PERIODS.
HARD
YOU WILL BE GLAD WHEN THE SESSION IS FINISHED
YOU
WOULD RATHER NOT TALK.
INTERMEDIATE TRAINING SESSIONS FOR ROWER
|
SESSION
|
WORKOUT INTERMEDIATE
|
EFFORT
|
|
1
|
2
000 METRES
CONTINUOUS
RECORD YOUR TIME FOR FUTURE
|
EASY / MED
|
|
2
|
3 X 500M DO FIRST 300
EASY
THEN LAST 200M FAST UNDER CONTROL
|
MEDIUM & HARD
|
|
3
|
500M 30 SECONDS REST
REPEAT 3 TIMES
SAME SPEED EACH TIME
|
MEDIUM / HARD
|
|
4
|
2
500 M AIM PURELY FOR
DISTANCE
CONCENTRATING ON TECHNIQUE
|
MEDIUM
|
|
5
|
500M EASY THEN 5 X 200
M SPRINTS WITH 60 SECONDS REST |
EASY / HARD
|
|
6
|
250M EASY THEN 250 HARD
X 4 NO REST IF POSSIBLE TOTAL 2
000M
|
EASY / HARD
|
|
7
|
3
000 M STEADY PACE
LONG STEADY ROW KEEP THE PACE CONSTANT.
|
MEDIUM
|
|
8
|
2000 M RACE PACE
AIM
TO KEEP THE SPEED STEADY ALL THE WAY.
|
HARD
|
ADVANCED TRAINING SESSIONS FOR ROWER
|
SESSION
|
WORKOUT ADVANCED
|
EFFORT
|
|
1
|
200M 400M 600M 400M
200M PYRAMID WITH 30 SECS REST. |
HARD
|
|
2
|
5
000 M LONG HARD ROW
WITH GOOD TECHNIQUE 20 S.P.M |
MEDIUM / HARD
|
|
3
|
5 X 1 MINUTE SPLITS
KEEPING THE DISTANCE WITHIN 10M FROM FIRST.
|
HARD
|
|
4
|
3 X 400M 3 X 300M 3 X
200 M REST 60 SECS THEN 45 SECS THEN 30 SECS.
|
HARD
|
|
5
|
2
000 M TIME TRIAL
WORK HARD FOR 1ST 1
000M THEN TRY TO
MAINTAIN |
HARD
|
|
6
|
200M 400M 600M 800M
600M 400M 200M PYRAMID 30 SECS REST
|
HARD
|
|
7
|
30 MINUTE LONG STEADY
ROW AIM TO START SLOW THEN INCREASE.
|
MEDIUM / HARD
|
|
8
|
2 X 1 MIN 2 X 2 MIN 2 X
4 MIN ROWS RECORD YOUR DISTANCE |
HARD
|
