Includes Structured Workouts
Whilst so many are unable to get out and row on the water this plan is reduced to just $5.95.
This training plan has been created by Olympic Gold Medalist, World Champion (Rowing and Cycling) and Kona Age Grouper, Rebecca Romero and Nick Lloyd (Great Britain Rower, 9th in ITU Age Group Triathlon Worlds 2001, Kona Age Grouper and 9hr15 Iron Distance athlete).
This 12 week plan is designed to take you to a fitness level to allow you to compete in a 2000m Indoor Rowing Race
It has 7 sessions per week to build your strength, power and endurance. This is done by a mixture of longer steady state rows and Interval based sessions. Two days of the week have two sessions per day. These could be done one in the morning and one in the evening. Or on a weekend you could do 2 sessions in a morning separated by an hour or so break. As each week has 2 rest days you could move one of the sessions to replace one of the rest days.Who is this Plan for?
This plan is aimed at an advanced athlete who has already been rowing for a while and is comfortable doing multiple sessions per week of approximately 45-60 minutes..
2 rest day per week
7 rowing sessions per week
The plan is based around 3 phases, Preparation, Build and Competition. The volume and Training Stress gradually increase each week, until a recovery week in the middle of the plan. A final Taper over the last two weeks will get you arriving at the race both fit and fresh.
Every session has a workout designer, so enabling you to easily view the session format. They also include descriptive text to guide you through each session as clearly as possible.
You will also find attached to the Training Plan an 8 page PDF guide to help you use the plan.
Training Load By Week
Average Weekly Training Hours: 05:45