ROWING WORKOUTS

DEC 27

500m time trial

Row a 500 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.

DEC22

5 x 750m / 2 min easy

Row five 750 meter pieces. Row for two minutes at light pressure between each 750.

DEC 19

15 minutes with rate increase

Row a single 15 minute piece. The first five minutes @ 20 spm. Then four minutes @ 22 spm, three @ 24, two @ 26 and one @ 28.

DEC 16

10,000m with rate changes every 2000m: 22-24-26-24-22

Row for a total of 10,000 meters at a sustainable intensity, varying your stroke rate as follows: row 2000 meters @ 22 spm, 2000 meters @ 24 spm, 2000 meters @ 26 spm, 2000 meters @ 24 spm, and 2000 meters @ 22 spm.

NOV 29

2 x 2000m rate increase / 4 min easy

Row two 2000 meter pieces. In each piece, row the first 1000 meters @ 26 spm. Then 500 meters @ 28 spm, 250 meters @ 30 spm and 250 meters @ 32 spm. Row for four minutes at light pressure during the rest period.

NOV 3

3 x 2000m rate increase / 4 min easy

Row three 2000 meter pieces. In each piece the first 1000m @ 24 spm. Then 500m @ 26 spm, 250m @ 28 and 250m @ 30. Row for four minutes at light pressure during the rest period.

OCT 20

 x 1000m / 2 min easy

Row three 1000 meter pieces. Row for two minutes at light pressure between each 1000.

OCT 15

4 x 2000m / 1 min easy

Row four 2000 meter pieces. Row for one minute at light pressure between each 2000.

SEPT 12

20 x 30 sec / 30 sec easy

Row twenty 30 second all-out bursts with 30 seconds of light rowing in between. If you have a lot of rowing experience, you may want to row these pieces at a slightly higher damper setting to add more of a strength-building component to the workout.

AUG 29

3 x 750m / 1 min easy

Row three 750 meter pieces. Row for one minute at light pressure between each 750.

AUG 25

2 x 6000m rate increase 24-28 / 4 min easy

Row two 6000 meter pieces. In each piece the first 3000m @ 24 spm. Then 2000m @ 26 spm and 1000m @ 28. Row for four minutes at light pressure during the rest period.

AUG 15

2 x 2000m @ 26 spm / 4 min easy

Row two 2000 meter pieces @ 26 spm. Row for four minutes at light pressure during the rest period.

AUG 11

15 minutes with rate increase

Row a single 15 minute piece. The first five minutes @ 20 spm. Then four minutes @ 22 spm, three @ 24, two @ 26 and one @ 28.

JULY 24

3 x 2000m / 3 min easy

Row three 2000 meter pieces. Row for three minutes at light pressure between each 2000.

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.