Training
The content below the line is awaiting review. In the meantime, here are some resources you might find useful:
Erg training plans and workout ideas: Indoor Rowing Info has a useful list of online plans, workouts and video erg-alongs
Erg sessions over Zoom Zoom Ergos has a regular session of live erg sessions (and a few other workouts), plus some recorded sessions you can access anytime. All free. You need to sign up to get the access link, but they don’t spam you
Erg Technique: Indoor Rowing Info has a page of useful resources on erg technique
This sheet summarises a typical schedule for a rower who is training throughout the year, focussing on racing at regattas in the summer.
As a broad guideline, rowers should be putting in the following effort:
- aim at Nat Champs / Henley: 8-10 sessions per week
- aim to win at good club regattas: 3-6+ sessions per week
- keep the belly at bay: 1-2+ sessions per week
Sessions are a mixture of water work, ergos and weight training. You may find it helpful to keep a record of your training.
Physiological Aspects
Training is categorised into bands according to its effect on the body:
| Band | Type of Work | % Max Effort | Rate (SPM) | What it is good for | How you feel | Typical session |
| UT2 | Utilisation 2. Light aerobic, low intensity work. Sustainable and fat burning. | 55-70 | 18-20 | General CV fitness. | Relaxed. Able to carry on a conversation. | 60 minutes continuous paddling |
| UT1 | Utilisation 1. Heavy aerobic work using more oxygen. | 70-80 | 20-24 | Higher level of CV fitness. | Working. Feel warmer. Heart rate and respiration up. May sweat. | 2 x 30mins with 1min recuperation |
| AT | Anaerobic Threshold. Harder work. On the aerobic limit. Pushing into anaerobic area. | 80-85 | 24-28 | High level of CV fitness. Building mental and physicaltolerance. | Hard work. Heart rate and respiration up. Carbon dioxide build up. Sweating. Breathing hard. | 3 x 15 mins with 10min recuperation* |
| OT (TR) | Oxygen Transportation. Working hard. Unsustainable for long periods. | 85-90 | 28-32 | Developing oxygen transport to the muscles under stress.Increasing cardiac output. | Stressed. Panting. Sweating freely. | 6 x 3 minutes with 3min recuperation* |
| LT (AN) | Lactate Threshold/Anaerobic. Short bursts of maximum effort. Unsustainable. Burning carbohydrate. | 90-100 | 32+ | Anaerobic work. Increasing speed. Accustoming the bodyto work without oxygen. | Very stressful. Gasping. Sweating heavily. | 6 x 500m with 3min recuperation* |
Notes:
SPM = strokes per minute
CV = cardiovascular
* = must keep moving during recuperation
You can see calculated values for your training thresholds based on your 2km erg score via various online sites such as Indoor Sports’ Interactive Programme.
Water/Ergo Schedule
Below is a typical 3-6 month training schedule for water / ergo work. Early preparation concentrates on endurance, with speed and stamina work coming in towards the race season. The schedule assumes six sessions per week. However, if this is not possible, then still follow the order of training with each set of six sessions spread over 2-3 weeks.
|
Weekly Training Sessions: |
1 |
2 |
3 |
4 |
5 |
6 |
| Preparation 1 (5-10 weeks) |
U2 |
U2 |
U1 |
U2 |
U2 |
U1 |
| Preparation 2 (4-8 weeks) |
U2 |
U1 |
U2 |
AT |
U2 |
U1 |
| Pre-competition (2-4 weeks) |
U2 |
AT |
OT |
U1 |
U2 |
AT |
| Competition (2-4 weeks) |
U2 |
AT |
U1 |
LT |
U2 |
OT |
Various special sessions are useful to help practice maintaining technique under pressure, for example:
- Pyramids (e.g. 3mins@rate22, 2@24, 1@26, 2@24, 3@22)
- Castles (2@20, 2@22, 2@20, 2@22…) – alternative to UT1 session
- Race prep: 3@24, 2@26, 1@28, rest, 2@26, 2@28, 1@30, rest, 2@28, 1@30, 1@32
If erg scores are used for comparison between rowers, it may be helpful to adjust them according to the weight of the rower. Various approaches are used: one example is on the Concept2 website. You can also adjust by weight, sex and age, based on World Record times: here are charts for 20-minute ergs.
Weight/Circuit Training
Caution: Always seek expert guidance to ensure you are using the correct technique, especially when lifting heavy weights. If you are carrying out an exercise where a failed lift could leave you trapped under the weight (e.g. bench press, leg press), always work with a partner who can help you if you are struggling. Be cautious when selecting weights to train with: an injury through using an overly-heavy weight is likely to set back your progress much more than training with a weight that is a little on the light side.
Heavy circuit, for building absolute muscular capacity. Work in pairs, taking it in turns to rest and work. While resting, check your partner for smoothness and symmetry. Complete 3 sets of 6 reps at 90% (of maximum) before moving on to the next exercise.
Endurance circuit, for increasing the endurance capability of muscle: 8-12 stations, alternating legs / non-legs, with weights at 40% of max. Change stations every 60, 90 or 120 seconds according to ability, with minimal break (no more than 10 seconds) before starting the next exercise. Go for steadiness. Breathing should not get too high. Total session time = 30 to 60 mins
An example of a rowing-specific endurance circuit is described here and illustrated here.
Speed circuit, for increasing the aerobic capacity of the body: 8-12 stations, set weights to 25% max. Change every 45 secs. Move quickly between stations and perform as many reps as possible. Breathing should be working hard. Total session time = 30mins. If a longer total session time is available, it may be preferable to alternate between strength exercises and cardiovascular exercises .
Suggested exercises
Arm and shoulder: Dry rowing, bench pull, bench press, press-ups, military press
Abdomen and back: Crunches, dorsal raises, plank, side-plank
Legs: Leg press, Harvards, squats, squat thrusts, step up (with or without weight), lunges
Everything: Cleans
Cardiovascular: Skipping, running sprints, jumping jacks
With all exercises, focus on maintaining quality with full range of movement, fast acceleration on lift and slow recoil.
Weights Schedule
Preparation (‘Winter training’): Heavy & Endurance circuits
Pre-competition: Endurance & Speed circuits
Competition: Speed circuits or Hill sprints
