Healthy Rowing Workouts
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.
BEGINNERS TRAINING SESSIONS FOR ROWER
|
SESSION
|
LEVEL |
METRES |
EFFORT |
|
1 |
3 / 5 |
600 / 1000
|
EASY |
|
2 |
5 |
2 X 400
|
MEDIUM |
|
3 |
4 |
1000 / 1200
|
EASY |
|
4 |
5 / 6 |
3 X 200
|
MEDIUM |
|
5 |
4 / 5 |
2 X 500
|
MEDIUM |
|
6 |
4 / 5 |
1200 / 1500
|
EASY |
|
7 |
5 / 6 |
3 X 300
|
MEDIUM |
|
8 |
3 / 5 |
3 X 400
|
EASY |
|
9 |
4 /5 |
3 X 500
|
MEDIUM |
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
|
|
