As in any sport, even in indoor rowing you need to plan your workouts to get maximum results.
If you train solo, like me, you will surely have wondered:
And today, what training do I do?
This is a question I have asked myself many times and I still keep asking (but luckily every now and then I also give some nice answers) !.
In this article I will explain how to try to build a very simple training plan that will allow you to obtain excellent results.
Index
TRAINING PLAN FOR ROWING
Rowing trainings can differ in 3 large groups:
- Long
- Medium
- Short
Long
Training lasting approx 40 / 60 minutes carried out at a low stroke rate between 18 maximum 22 s / m, where the rowing technique and serves for improve the aerobic part.
They are very boring workouts, especially if done solo, but that makes the difference:.
I suggest you to train with music, it will help you a lot !!
Examples of cross-country workouts
| Distances | s / m | recovery |
| 10000 meters | 18 | no rest |
| 4 x 10 minutes | 18-20-18-20 | 3: 00 minutes |
| 3 x 15 minutes | 22 | 3: 00 minutes |
| 3 x 3000 meters | 18-20-22 | 3: 00 minutes |
| 20-15-10 minutes | 18-20-22 | 5: 00 minutes |
| 5 x 2000m | 18-20-22-20-18 | 3: 00 minutes |
The pace that you will have to keep during the session depends on your time on 2000m.
In the table below you will find the training times, all you have to do is replace the 2K value with the average pace on the 500 m with which you would like to close the 2000m and add the seconds.
| s / m | Step 500m |
| 18 shots | 2K + 20s |
| 20 shots | 2K + 18s |
| 22 shots | 2K + 16 s |
| 24 shots | 2K + 14s |
EXAMPLE: In 3 months I want to close the 2000 meters with a step of 1: 40 / 500m, I will add + 20 seconds to my training step if I row at 18 strokes, then I will row at 2: 00 / 500m
If you haven't done 2K yet, read this article and try them, it will be essential to plan your next workouts!
Medium
Training lasting approx 30 minutes carried out at an average stroke rate between 24 maximum 30 s / m, where you search for it similar effort to the race and look for the stroke and energy management.
It's the workouts harder physically, but also those that give more satisfaction when they are concluded in the target.
In this training it is important evaluate the pace well to be kept in the surroundings, because the risk of not finishing the training is high.
Start slower if you are unsure of the 500m pace and then accelerate to the last few hamlets.
Always try to respect the frequency of strokes per minute and always finish the workout.
Breve
Training lasting approx 15 minutes carried out at a stroke rate between 30 and 34 s / m.
They are simple high intensity workouts that will get you working on one cardiac threshold over 70%.
These are workouts that will be very easy for crossfitters as it is usually the distances that are covered within the WODs.
So if you are a crossfitter and you have come to read this far, know that you can skip these workouts… .but don't neglect the other two types !!!
Now you just have to build your own training plan so you don't panic once you sit on the rower!
Personally I advise you to do LONG - MEDIUM - MEDIUM - SHORT - LONG - MEDIUM - MEDIUM etc.