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Rowing Program 1-Week Sample

Rowing Program Details:

  • 12-week rowing plan with 5 days a week training included.
  • downloadable pdf so you can plug your plan into your schedule ahead of time and make it work for you.
  • dedicated rowing program. Intensify your focus on your aerobic capacity and your technique on the rower.
  • Trains both Aerobic and Anaerobic systems with intuitively structured progressions.
  • Build your stamina and master your awareness of pacing, so you can intuitively utilize different paces for different workouts in the gym.
  • 12 Bonus Mixed Modal Workouts included.

Pacing

The intensity with which we exercise is one of the most important aspects of training and physical fitness. Not only can we utilize exercise intensity to determine if we’re working hard enough, but we can also use it to determine if we’re not.

There are many ways we can measure this rate of intensity. Common methods include analyzing target heart rate zones, MAP (Maximal Aerobic Power), or various versions of RPE (Relative Perceived Exertion) scales. In our aerobic training programs, we have adapted a modified version of the RPE scale that is the simplest to understand and use consistently. It also requires no additional equipment (ex. heart rate monitor).

What do effort percentages mean?

The breakdown below illustrates what pace or perceived effort you should maintain depending on the prescribed stimulus for the workout.

Recovery Effort (40%): Pace you can hold indefinitely. Intended for recovery.

Easy Effort (50-65%): Pace you can hold for 1-2 hours. You can carry on a full conversation at this pace without gasping for air between words or sentences.

Moderate Effort (65-75%): Pace you can hold for 30 minutes. You can speak a sentence or two at a time before having to take a gasp of breath.

Hard Effort (75-85%): Pace you can hold for 10 minutes. You might get a word or two out, but breathing is difficult, and talking is challenging.

Very Hard Effort (85-95%): Pace you can hold for 3-5 minutes. Even a single word is nearly impossible to get out.

Maximum Effort (100%): Pace you can hold for a short time, anywhere between 10-30 seconds. You are completely out of breath and unable to talk.

For more information regarding pacing, please visit FAQ.

Week 1 Session 1

8 Rounds

Row 500m

Rest 1:30 between rounds.

Athletes Notes: Start with 60% effort (easy) and increase intensity every round, aiming for negative split times.

Round 1: 2 minutes
Round 2: 1 minute 57 seconds
Round 3: 1 minute 55 seconds
Etc.

Suggested warm up:

Row 5 minutes at 60% effort (easy)

Suggested cool down:

Row 5 minutes at 40% effort (recovery)

Week 1 Session 2

4 Rounds

Row 750m at 70% effort (moderate)
Row 500m at 80% effort (hard)
Row 250m at 90% effort (very hard)

Rest 3 minutes between rounds.

Athletes Notes:

Suggested warm up:

Row 100m at 60% effort (easy)
Row 100m at 70% effort (moderate)
Row 100m at 60% effort (easy)
Row 100m at 80% effort (hard)
Row 100m at 60% effort (easy)
Row 100m at 90% effort (very hard)

Suggested cool down:

Row 5 minutes at 40% effort (recovery)

Week 1 Session 3

10 Rounds

Row 30 seconds at 80% effort (hard)
Row 30 seconds at 40% effort (recovery)

Rest 4 minutes.

10 Rounds

Row 30 seconds at 80% effort (hard)
Row 30 seconds at 40% effort (recovery)

Athletes Notes:

Suggested warm up:

Row 5 minutes increasing in effort, from 60% effort (easy) pace to 80% effort (hard) pace.

Suggested cool down:

Row 5 minutes at 40% effort (recovery)

Week 1 Session 4

5 Rounds

Row 2 min at 60% effort (easy)
Row 2 min at 80% effort (hard)

No rest between intervals or rounds.

Athletes Notes:

Suggested warm up:

Row 2 minutes at 60% effort (easy), followed by:

2 Rounds

Row 30 seconds at 80% effort (hard)
Row 30 seconds at 60% effort (easy)

Suggested cool down:

Stretching and mobility work.

Week 1 Session 5

3 Rounds

Row 5 x 250m at 90% effort (very hard)

Rest 30 seconds between intervals.

Rest 1 minute between rounds.

Athletes Notes: 

Anaerobic sprint session. The workout is 3 rounds, each round consisting of 5 intervals at 250 meters each.

Suggested warm up:

Row 5 minutes at 60% effort (easy), followed by:

3 Rounds

Row 30 seconds at 80% effort (hard)
Row 30 seconds at 60% effort (easy)

Suggested cool down:

Row 5 minutes at 60% effort (easy)

Week 1 Mixed Modal Bonus Workout

8 Rounds

Row 15/12 Calories
10 Lateral Over Rower Burpee

Athletes Notes: The first calorie number is (15) is for males and second (12) is for females.

Suggested warm up:

Row 5 minutes at 60% effort (easy)
Every minute get off the rower and perform 5 over the rower burpees.

Suggested cool down:

Stretching and mobility work.