1-2-3 Row for Weight Loss & Fitness | Intermediate HIIT

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1-2-3 Row for Weight Loss & Fitness | Intermediate HIIT

Author

Coach Tammy Slauenwhite

All plans by this Coach

Length

4 Weeks

Typical Week

6 Rowing, 1 Day Off, 3 Strength, 1 Other

Longest Workout

1:00 hrs

Plan Specs

rowing intermediate weightloss hr based tss based strength base period

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

UPDATE: to help people stay motivated during a difficult time, I'm offering 50% off all my training plans until further notice. Use promo code: breakout50

Hey you, thanks for checking out my 1-2-3 HIIT Rowing for Weight Loss & Fitness plan. Below is a detailed description to help you decide if this is the right plan for you. After reading it, if you still have questions about the plan, feel free to fire me off an email: tammy@gofitlife.ca

PLAN DESCRIPTION:

The "1-2-3" stands for the type of intervals you will do in this plan. Every Tuesday, you have a 1:1 work:rest interval row. On Thursdays you have a 2:1 work:rest interval row and on Sundays you have a 3:1: work:rest interval row. This allows you to tap into various energy systems in the body AND keep the training fun and interesting. Row for Weight Loss & Fitness uses HIIT (hight intensity interval training) to increase fitness and enhance weight loss efficiently and effectively. This plan is suitable for intermediate fitness levels.

This plan is also FUN. It's simple enough to follow but challenging enough to make a change. Each week the workouts get more demanding through the practice of progressive overload to build fitness while promoting increased calorie expenditure.

There are three different intense interval workouts per week, two steady state endurance workouts, and one active recovery workout. Also included are three core strength training workouts guided by my videos on YouTube (links included in workout description). There is one rest day each week with the option to do a low key active recovery workout if desired.

This plan also includes a downloadable food guide, weight loss tips, and a link to my video on 10 Steps to Sustainable Weight Loss.

PLEASE NOTE: weight loss is highly subjective to the individual and results will vary. Weight loss is very dependant on how much the individual eats on a daily basis. No matter what type of diet you choose to use, a caloric deficit is required to lose weight. Users trying to lose weight should track both food and fitness calories to make sure they are meeting their target. Understand that calorie trackers are subject to huge discrepancies so be sure to reflect on your choices at the end of the day.

This plan does come with email support so if you have questions about this plan, please reach out to me by email: tammy@gofitlife.ca

~ Coach Tammy
TrainingPeaks Level 1 Coach

Email: tammy@gofitlife.ca
Website: gofitlife.ca
YouTube: https://bit.ly/32X629g

Browse my other training plans on TrainingPeaks: https://bit.ly/2NZq8v3

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:11
Training Load By Week
Average Weekly Training Hours: 05:11
Average Weekly Breakdown

Coach Tammy Slauenwhite - Manageable Training Plans for the Lifestyle Endurance Athlete

GO FIT LIFE!

UPDATE: to help people stay motivated during a difficult time, I'm offering 50% off all my training plans until further notice. Use promo code: breakout50

My training plans are not only super manageable with busy lifestyles but also easy to follow, structured, and will push you to the next level without burning you out. I offer email support with every plan. Contact me if you have questions.

Happy training!

Coach Tammy
TrainingPeaks Level 1 Accredited Coach
20 years coaching experience

Sample Day 1

0:30:00
20TSS
Row Steady Pace | 30 Min

Kick off the plan with a row at a moderate steady pace.

Sample Day 2

0:23:00
16.5TSS
Row Intervals | 1:1 x 4

Warm up with an easy row and then increase intensity with the intervals. Repeat the intervals for stated number of times. Cool down with relaxing meditative row for 5 minutes.

Sample Day 2

0:35:00
23.3TSS
Dynamic Core Strength | Video

Click to get started:
https://youtu.be/8PSfV-p-Syo


This dynamic training workout is tough, so if you're using it for the first time, go very light with the weights, or do not use any weight at all. This routine will help you to develop core strength, coordination, agility, power, muscular endurance, balance, and more. It consist of complex and compound movements to challenge the body and the brain. Excellent core workout for athletes.

Sample Day 3

0:30:00
20TSS
Row Easy | Active Recovery

Row at a very easy pace. Focus on form, smooth flow, and your breath. Enjoy this as an active recovery workout.

Sample Day 4

0:27:00
21.2TSS
Row Intervals | 2:1 x 4

Warm up with an easy row and then increase intensity with the intervals. Repeat the intervals for stated number of times. Cool down with relaxing meditative row for 5 minutes.

Sample Day 4

0:30:00
20TSS
Standing Core | Video

This standing core workout is available on my Tammy Lee TV YouTube channel. Click the link to get started:

https://youtu.be/aNBtBGQqjTQ

Sample Day 6

0:30:00
20TSS
Endurance Row

Gradually warm up over a few minutes and then row this entire session in zone 2. You can add a few short efforts in the middle of the row if you are feeling good, but keep them short and limited in frequency. The majority of this row should be in the endurance heart rate zone 2. When you get close to the finish begin to slow down to cool down for about the last 5 minutes of your row.

If you are a seasoned rower and have been rowing steadily at longer times before using this plan, feel free to extend this workout to a time that suits your goals.

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