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Training Session Ideas Steady State (Aerobic) Training This is continuous rowing at a continuous stroke rate and intensity. Duration will depend on fitness level, beginners starting at 10 minutes extending to 90 minutes for advanced rowers. Stroke rates are usually low 20-24spm and intensity is kept within 60-70% of ones maximum heart rate. This type of session is good for endurance training and fat burning. Interval Training Interval training is working at high intensities for short periods, followed by low intensity recovery periods. In other words, allowing for a rest period in between bursts of anaerobic activity. Interval training makes your body work more efficiently, therefore increasing general fitness levels faster. It is important to remember that intervals are not always flat-out bursts. If you start the first few too fast, you will not be able to finish the session. Try interval training whilst exercising within a specific heart rate range e.g. weight maintenance: work for 2-3mins at 65% Maximum Heart Rate (M.H.R.), then 3-5mins at 50% M.H.R.
Pyramid Training The graph below illustrates ‘Pyramid Training’. This type of training allows you to build up your intensity of exercise gradually. At the start, row at slow / moderate pace, concentrating on your technique so that you are able to maintain a good technique as the intensity of your workout increases. Set yourself a time goal and aim to work in stages, so that you are at the peak of your training half-way through the workout. Another example of a common Pyramid Rowing session is the 19 minute session divided into minutes of 4'-3'-2'-1'-2'-3'-4'. with corresponding intensities of 50%-60%-70%-80%-70%-60%-50%. Intensity can be increased either by increasing stroke rate 22-24-26-28-26-24-22spm or by increasing and decreasing speed while maintaining a stroke rate range of 22-24spm.
Platform Training This type of training is similar to Steady State training. It allows you to work at a medium / high intensity (rather than low / medium intensity as in Steady State rowing) over a specific time or distance. Distance sessions are more common with this type of training i.e. a 5000 meter distance piece logging the time. As your fitness levels improve try to increase either the distance traveled over a period of time (keep a log of distance completed in time of workout), or time achieved for a certain distance. Or simply increase the duration for this workout.
Examples of each training method for
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