Winter training

Cold weather forces your body to work harder during training, this invigorating workout helps to keep your heart health in tip-top shape. 

Level: Easy 

Each session starts with standard 10 minutes warm-up (usual stretching exercises + A0 rowing 20 spm) and is followed by 5 minutes cool-down period (A0 rowing, 20 spm)
5 session per week

Abbrevations:

  • A0 – easy paddling, 18-22 spm, HR <120 beats
  • A1 – moderate power, 22-24 spm, HR<150 beats
  • A2 – higher intensity, 26-28 spm, HR up to 180 bpm
  • AT – anaerobic treshold, 30-40 spm, HR >180

Monday

Ergs or tanks or classic/coastal rowing 2x15 minutes session (A0 20-22 spm), with 3 minute rest followed by 5min A1 (22/23 spm); 2min rest; 5min A2 (24 spm).

Tuesday and Thursday

Gym training session (10min warm-up on the erg):
  • Set 1: 3x20 reps:
  1. Squats (with 30% of max weight)
  2. Bench press (with 30% of max weight)
  3. Sit-ups 
  4. Back muscles extensions
  • Set 2:  3x20 reps:
  1. Cleans (with 30% of max weight)
  2. Jumps
  3. Lying leg raises
  4. Pull-ups (10 assisted reps only)

Wednesday

Totally aerobic session which includes 25-30 minutes running , 30 minutes A0 rowing on the ergometer and 15-20 minutes on stationary bike 
or
60-75 minutes of moderate intensity swimming with 1 minute rest every 15 minutes. This should correspond to 2 – 2.5 km if using different swiming styles (60% freestyle, 20% backstroke and 20% bresatstroke)

Friday or Saturday

Continous interval training session on the water or on the ergometer:
  • 10-15 min warm-up/easy paddling A0 2x15

or

  • 2x20 minutes with 4 minutes rest  750 meters A0/A1 (22 spm) followed by 250 meters A2/AT (28-40 spm)

Winter training