Rowing Training Programme

Have you ever thought about a rowing training programme with specific exercises for rowing to strengthen your lower back, legs and arms? Why not check out ours with the help of a Concept II rower.


 

INTERMEDIATES / ADVANCED SESSIONS
 

Once you have completed the beginner's session, or if you are already a rower, you will realize that you may prefer a higher or lower level, as well as a slower or faster stoke rate. Workout, at a comfortable level for yourself, remembering good technique throughout.
 

SESSION WORKOUT INTERMEDIATE EFFORT
ONE 2,000 METERS CONTINUOUS, RECORD YOUR TIME FOR FUTURE EASY / MED
TWO 3 X 500M DO FIRST 300 EASY, THEN LAST 200M FAST UNDER CONTROL MEDIUM & HARD
THREE 500M 30 SECONDS REST REPEAT 3 TIMES, SAME SPEED EACH TIME MEDIUM / HARD
FOUR 2,500 M AIM PURELY FOR DISTANCE, CONCENTRATING ON TECHNIQUE MEDIUM
FIVE 500M EASY THEN 5 X 200 M SPRINTS WITH 60 SECONDS REST EASY / HARD
SIX 250M EASY THEN 250 HARD X 4 NO REST IF POSSIBLE TOTAL 2,000M EASY / HARD
SEVEN 3,000 M STEADY PACE, LONG STEADY ROW KEEP THE PACE CONSTANT. MEDIUM
EIGHT 2000 M RACE PACE, AIM TO KEEP THE SPEED STEADY ALL THE WAY. HARD


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