Holiday and Winter Training Plans
This four week training plan helps you meet your Holiday Challenge. Plan includes detailed instructions, workouts, training calendar, training log and speed chart. This a good plan after completing the Couch to 2k.
This 7 week training plan that will start you from nothing to being able to complete an indoor erg race. For a little less than $4.00/week we take you through all the details for how to train smart. The pdf includes information about how to use the rowing machine, details about the plan, beautiful tables and a couple of pages to log all of your work out. There’s even a certificate for when you are all done as well as workout cards to tape on the rowing machine in case you forget details of the workout.
This is a nine week training plan with five workouts per week. Workout length averages 30-40 minutes and is designed to get you ready for a 2k erg test or rowing 2k race. It includes a choice of heart rate, speed chart and open split workouts. This plan includes detailed instructions, eleven different workouts that progress through in volume and intensity overloads throughout the nine weeks. It also includes a training log so that you can track your splits and enter notes to help you progress each week.
This is a nine week training plan with five workouts per week. Workout length averages 60 minutes and is designed to get you ready for a 2k erg test or rowing 2k race. It includes a choice of heart rate, speed chart and open split workouts. This plan includes detailed instructions, eleven different workouts that progress through in volume and intensity overloads throughout the nine weeks. It also includes a training log so that you can track your splits and enter notes to help you progress each week.
Spring Training Plans
If you have never rowed, haven’t rowed for a long time or just want something small then this 10 week plan is for you. This plan has 4 workouts per week and start at 25 minutes on average and build you up to 40-45 minutes.
This is a 10 week plan and takes the next step from the beginning plan. The plan has 5 workouts per week that average 45-60 minutes in length. This is a great plan if you want to race on the erg or on the water this summer. It includes a choice of heart rate, speed chart and open split workouts. This plan includes detailed instructions and progressed through volume and intensity overloads. This will help you get read for summer racing.
This ten week training plan has six workouts per week that last between 50 and 70 minutes. This plan is meant for the experience rower. It includes a choice of heart rate, speed chart and open split workouts. This plan includes detailed instructions and progressed through volume and intensity overloads. This will help you get read for summer racing.
This plan is for coaches that want help in implementing a training plan. It has plans for Beginner, Intermediate and Advanced and has safte overloads in volume and intensity that will make your athletes go faster.