Rowing Plan - Level 1 (3 sessions per week)

Average Weekly Training Hours 02:06
Training Load By Week
Average Weekly Training Hours 02:06
Training Load By Week

Suitable for those who have not exercised regularly for the past 3 years. A strength and conditioning program should complement this training plan. This is a 6 month plan, with a race focus. This would be an ideal plan for those wishing to compete in the National Indoor Rowing Champs

Sample Day 3
0:30:00
UT2 - 10 mins

Utilization Zone 2. Light aerobic, low intensity work. Sustainable and fat burning.


WU
5-8 mins steady rowing

MAIN
10 mins @ 55 - 70% of your Max HR
at a rate of 18 - 20 SPM

CD
5-8 mins steady rowing

Sample Day 4
0:30:00
UT2 - 12 mins

Utilization Zone 2. Light aerobic, low intensity work. Sustainable and fat burning.


WU
5-8 mins steady rowing

MAIN
12 mins @ 55 - 70% of your Max HR
at a rate of 18 - 20 SPM

CD
5-8 mins steady rowing

Sample Day 6
0:35:00
UT2 - 15 mins

Utilization Zone 2. Light aerobic, low intensity work. Sustainable and fat burning.


WU
5-8 mins steady rowing

MAIN
15 mins @ 55 - 70% of your Max HR
at a rate of 18 - 20 SPM

CD
5-8 mins steady rowing

Sample Day 8
0:35:00
UT2 - 14 mins

Utilization Zone 2. Light aerobic, low intensity work. Sustainable and fat burning.


WU
5-8 mins steady rowing

MAIN
14 mins @ 55 - 70% of your Max HR
at a rate of 18 - 20 SPM

CD
5-8 mins steady rowing

Sample Day 10
0:35:00
UT2 - 16 mins

Utilization Zone 2. Light aerobic, low intensity work. Sustainable and fat burning.


WU
5-8 mins steady rowing

MAIN
16 mins @ 55 - 70% of your Max HR
at a rate of 18 - 20 SPM

CD
5-8 mins steady rowing

Sample Day 12
0:40:00
UT2 - 18 mins

Utilization Zone 2. Light aerobic, low intensity work. Sustainable and fat burning.


WU
5-8 mins steady rowing

MAIN
18 mins @ 55 - 70% of your Max HR
at a rate of 18 - 20 SPM

CD
5-8 mins steady rowing

Sample Day 15
0:35:00
UT2 - 17 mins

Utilization Zone 2. Light aerobic, low intensity work. Sustainable and fat burning.


WU
5-8 mins steady rowing

MAIN
17 mins @ 55 - 70% of your Max HR
at a rate of 18 - 20 SPM

CD
5-8 mins steady rowing

Dan Holmes
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Profile PT

My areas of expertise are in Cycling power training, running program prescription and functional strength programming. My goal is to make you swim, bike and run smarter and faster!