Level: Intermediate
Week1: 75%
Monday
Rowing warm up 4km
(last 2km with Exercise: pause over body drill
2 min drill
2 min row)
10km low aerobic zone 18-22 tempo.
Tuesday
Rowing warm up 4km
(last 2km with Exercise: drills to improve the drive)
*legs only
*legs and back
2min drill
2min Row
2x3km (22-24-26) every 1km
Rest 6min
Wednesday
Gym Training
Warm up: ergometer or bike 10min
Weight Training: 3x12 reps rest:90sec
- Squats
- Bench press
- Bend over Row
- Dead lifts
- Hip Thrusters
- TRX back rows
- Cooling down 20min
Erg or bike
Thursday
Rowing warm up 4km (last 2km with Exercise: square blade Row)
2min drill
2min Row
Starts 10 (5+15) X 5times
4 x750m (28-30)
Rest 7min
Friday
A. Rowing warm up 4km
(2km drills)
10km steady pace Low Aerobic zone
B. GYM TRAINING
Weight Training:
3x12 reps rest: 90sec
- Squats
- Bench press
- Bend over Row
- Dead lifts
- Hip Thrusters
- TRX back rows
Saturday
Rowing warm up 4km (last 2km with Exercise: placement drill-placement of the blade)
1X6km 24 tempo
Rest: 5min
1X2km (1k 24t, 500m 26t, 500m 28t)
Sunday
Rest