ROWING WORKOUTS

JULY 16

10,000 meter time trial

Row a 10,000 meter time trial, going for your personal best. After you’ve rowed, enter your time in the Online Ranking and see where you stand with others of your age, gender and weight class.

JULY 4

3 x 3000m / 2 min easy

Row three 3000 meter pieces. Row for two minutes at light pressure between each piece.

JUNE 27

20 minutes with bursts

Row a single 20 minute piece at a consistent pace. Every four minutes, row ten strokes hard and then return to your previous pace.

JUNE 14

2 x 4000m rate increase / 4 min easy

Row two 4000 meter pieces. In each piece the first 2000m @ 22 spm. Then 1000m @ 24 spm, 500m @ 26 and 500m @ 28. Row for four minutes at light pressure during the rest period.

June 6

60 minutes with rate changes every 5 minutes: 22-24-26-24-22

Row a 60 minute piece at a sustainable intensity, varying your stroke rate as follows: row five minutes @ 22 spm, five minutes @ 24 spm, five minutes @ 26 spm then back down and so on.

MAY 31

4 x 1000m / 1 min easy

Row four 1000 meter pieces. Row for one minute at light pressure between each 1000.

MAY 19

21 minutes with rate increase

Row a single 21 minute piece. Row the first six minutes @ 20 spm. Then row five minutes @ 22 spm, four @ 24, three @ 26, two @ 28 and one @ 30.

Last week, US National Team member Brooke Mooney broke the previous 2k rowing indoor world record by 1.5 seconds. She is now the fastest known woman on the RowErg for 2000 meters.