Train Like an Olympic Rower

Train Like an Olympic Rower

We covered at length how rowing is a very aerobic sport, and a great place to revitalize your workout regiment. In follow-up to our previous article, Intro to Rowing with Chris Williams, we've compiled a handful of workouts to get you into peak rowing condition.

Workout 1

Warm-up

Spend 5-6 minutes loosening up, taking some strokes and set your focus and intentions for the workout.

Body of Work

3 sets of 12 minutes of work with 2 minutes of rest between sets. You should be working at a steady rate throughout. An effort percentage of around 70% is appropriate for this workout; meaning you could talk to the person beside you, but it wouldn’t be easy to have a long conversation.

Cooldown

Flush the body and loosen up so you’re ready for your next workout and kickstart your recovery. Take 4-6 minutes gently rowing, focusing on the body being loose and relaxed, and breathe comfortably as you move.

Workout 2

Warm-Up

Spend 5-6 minutes loosening up, taking light strokes, and setting your focus and intentions for the workout. As you’re going to be taking powerful strokes at a higher intensity, you’ll need to take some powerful strokes during the warm-up. Wait until the second half of the warm-up to do so.

Body of Work

4 times 6 minutes (30 hard, 30 easy repeated for 6 minutes). Take 3 minutes to rest after each 6 minute piece, and loosen up before beginning the next 6 minute piece.
 

Cooldown

You’ve worked hard. Make sure you flush your body and engage in an active recovery, spending 5-6 minutes to loosen up and row easily.


Workout 3

Warm-up

You’ll want a longer warm-up of 8-10 minutes this time. Similar to workout 2, you need to gradually warm up, and include some higher intensity pieces to ready yourself for the harder efforts.

Body of Work

4 times 3 minutes with 3-5 minutes rest after each piece. You are almost working at a very high intensity during these 3 minute efforts. Mentally focus before each effort, and as you fatigue consider mental cues about technique to try and maintain strong form.

Cooldown

Wow that was a doozy! Flush for 8-10 minutes moving steadily and breathing comfortably.

 

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