Session 1
You start this week with a 30 minute row to set your baseline. You will repeat this session in the middle, and at the end, of this eight-week training plan to track your progress. It’s a free rate row so find a stroke rate that feels comfortable and try to hold it for the duration, with a little sprint finish if you have anything left. Keep a note of your distance so you can compare it as you progress through the training plan.
Session 1
| Row | 30 minute row |
| Notes | Free rate |
| RPE | 6/7 |
Session 2
The session today is three 2km rows with a small range in which to keep your stroke rate. To work on your power and strength in rowing the stroke rate has been kept a bit lower, and the small range is to test your ability to control it. This will encourage you to take your time on the recovery whilst learning how to increase your power by pushing harder with your legs in the drive.
Session 2
| Row | 3 x 2km |
| Notes | 24-26spm |
| Rest | 8 minutes |
| RPE | 7/8 |
Session 3
This session is designed to encourage you to be more efficient on the indoor rowing machine. The lower stroke rate allows you to take your time on the recovery, maximising your rest ahead of the next stroke, and giving you time to set your body up correctly to maximise your power when you perform the drive.
Session 3
| Row | 3 x 10 minutes |
| Notes | max 26spm |
| Rest | 10 minutes |
| RPE | 7/8 |
