Session 1
You start this week with a 5km row to set your baseline. You will repeat this session twice before the end of the eight-week training plan to track your improvements as you go. Find a comfortable stroke rate and rhythm and try to stick to it for the duration, with a little sprint finish if you have anything left. Keep a note of your time so you can compare it later on.
Session 1
| Row | 5km |
| Notes | 20-24spm |
| RPE | 6 |
Session 2
This session is another endurance session, building your base fitness, but with a focus each week that tests your control and power on the rowing machine. You’ll start with a steady 3km row to get the feel, and build from there. Make sure you work a bit harder today, focusing on pushing harder in the drive phase, as the distance is shorter.
Session 2
| Row | 3km |
| Notes | 22-26spm |
| RPE | 7/8 |
Session 3
In coming weeks of the programme this session will become your high intensity interval training (HIIT) session, but first you will get the chance to practice your race starts. These will stand you in good stead on the short intervals to give you a real push off the start each time. The race starts have been detailed out for you – just make sure you take a short rest between each set so you’re fresh and can make the most of your practise.
Session 3
| Row | Race start drill |
| Notes | x4 of each |
| Rest | As appropriate |
| RPE | 7/8 |
Race Start Drill
- First stroke
- First 3 strokes
- First 5 strokes
- First 20 strokes
- First 45s (including settle)
What is a race start?
A race start is a sequence of shorter strokes aimed at getting the fan moving as quickly as possible. A common sequence is shown below, but you might like to experiment to find out what works for you.
- Stroke 1 = 3/4 slide
- Stroke 2 = 1/2 slide
- Stroke 3 = 3/4 slide
- Stroke 4 = 3/4 slide
- Stroke 5 = full slide
- Strokes 5 – 15 = high rate, full slide, long strokes
- Strokes 16+ = start to settle so keep the length and power but slow the rate by slowing the speed of your recovery up the slide
