I hope you are all having a great weekend. Today I met up with a young junior at the Iron Oarsman. He bought a rowing machine and does most of his training at home. Because of individuals like him who row by themselves I would like to commit more regularly to posting workouts specific to indoor rowing.
Workout 1
10K total
3K warm up, building the stroke from full slide down to arms only and back to full slide. 2K go by in a flash.
4K continuous harder push, each 500 meter rate changes: 18 power, 20 power, 22 power, 1000m @ 24 power, 22 power, 20 power, 18 power
3K cool down
Workout 2
14K
3K warm up
2K @ 20 strokes per minute
2K @ 22 storkes per minute
2K @ 24 strokes per minute
2K @ 22 strokes per minute
2K @ 20 strokes per minute
1K Cool down
Workout 3
Total time 60'
12 minute warm up technical.
6 X 3 minutes at stroke rates 20 pusing as hard as possible without increasing the stroke rate. 3 minutes rest.
12 minutes cool down.
Enjoy and log your miles.
Always feel free to get in touch.
XENO
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
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