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 |
