OverviewThis 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 16 week plan is designed to take you to a fitness level to allow you to compete in a Half Marathon Row at the best pace you are able. This could be for a race or event or simple to see what time you can do.
It has 5 sessions per week to working through four phases (preperation/technique, power, speed and finally a competition phase). This is done by a mixture of longer steady state rows and Interval based sessions.
With 5 sessions per week for 16 weeks this plan gives you 80 sessions to complete. Priced at $39.99 this means less than $0.50 per session.
Who is this Plan for?This plan is aimed at an athlete who has already been rowing for a while and is comfortable doing multiple sessions per week of approximately 45-60 minutes..
The basics:
2 rest day per week5 rowing sessions per weekVideo Feedback version of plan
If you would like personal feedback on your rowing technique from Rebecca then follow this link to the version of this plan with feedback included.
16 week - 1/2 Marathon Indoor Rowing Plan with video Analysi
Other Details
The plan is based around 4 phases, Preparation, Power, Speed and Competition. The volume and Training Stress gradually increase each week, until a recovery week every 4th week. A final Taper over the last 2 weeks will get you arriving at the half marathon 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 and a PDF of the session to allow you to print out the session to enable you to read easily during the workout.
You will also find attached to the Training Plan an 9 page PDF guide to help you use the plan.
Sample Week
Sample Session
Romero Performance offers rower, triathletes and cyclists of all abilities the opportunity to achieve their dreams, and learn from one of the most unique sports persons in the world. Programmes are based upon the principles that Rebecca has used during her time in both the British Olympic Rowing and Cycling Teams. (Two of the most successful sports teams in the sporting world). These experiences and techniques allowed Rebecca to train herself and qualify for the Hawaii Ironman in 2012.