Here is a workout that can be pretty hard depending on how aggressive you want to be.
The goal is to push hard three times 7 minutes at increasing lower stroke rates. The goal is to train torque and endurance. By keeping away from high stroke rates keeps the lactic acid with most rowers below 5 mmol, slightly above the anaerobic threshold.
The rest time between the pieces is 7 minutes. Rest is done by actively paddeling so that the lactic acid can be flushed out from the blood stream and muscles.
Here is how you go after it.
Take at least ten minutes to paddle and loosen up.
First 7 minute: 3' @ SR 18, 2' @ SR 20, 2' @ SR 22
Secon.7 minute: 3' @ SR 20, 2' @ SR 22, 2' @ SR 24
Third 7 minute: 3' @ SR 22, 2' @ SR 24, 1' @ SR 26, 1' @ SR 28
Take at least ten minutes to actively paddle and cool down.
These pieces are great when you build your aerobic base using low stroke rates mentioned here above. The closer you get to racing you can push the stroke rates up by four overall.
Let me know if you have questions.
Have a great time rowing.
XENO
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
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