Each session starts with standard 10 minutes land warm-up (usual stretching exercises) + 
10 minutes  AO rowing 20-22 spm -  starting with arms+body only, followed by half-slide,
 ¾ slide and full slide rowing on the erg or on the water)
4-5 session per week

1. Classic/coastal aerobic rowing (Monday): 2x20 minutes session (A0 20-22 spm), with 3–4-minute rest followed by 10 min A1 (22/24 spm); Do 3 minutes of cool-down at 20 spm before going out. Total effective workout time is 60 minutes (includes 10min warm-up rowing).
2. Coastal anaerobic rowing (Tuesday): Working on higher cadences (24 to 30 spm) and trying out the turns around the buoys:
   1. First sessions in straight line: 2 x 10 (4-3-2-1) minute sessions (A2 🡪  4 min@24spm – 3 min@26spm – 2 min@28spm – 1min@30spm) with 5-minute rest/light paddling at 20 spm between these 2 sets.
   2. After these 2 sets, use the marked beach sprint course with 3 buoys and do the standard race loop around them, just like in a race, but with a slightly lower stroke rate (A2/AT - try to do it at 32-36 spm). Do 2 or 3 of these sets with 3 minutes rest between the sets, depending on personal preferences. Total effective workout time is 40 – 45 minutes (includes 10 minutes warm-up)
3. Gym training session (once a week / Wednesday or Thursday), 10 min warm-up on the erg and 10 min stretching):
   1. Set 1 🡪 3x20 reps in circuit (approx. 15 minutes total time; 15 secs between the exercises, 30 secs between the sets):
      • Squats (with 30% of max weight)
      • Bench press (with 30% of max weight)
      • Sit-ups 
      • Back muscles extensions
   2. Set 2 🡪 3x10 reps in circuit (approx. 15 minutes total time; 15 secs between the exercises, 30 secs between the sets):
      • Cleans (with 30% of max weight)
      • Jumps
      • Lying leg raises
      • Pull-ups (assisted)
4. Totally aerobic session (Friday) which includes 30 minutes run and 30 minutes A0 rowing on the ergometer or 60 minutes of light intensity swimming with 1 minute rest every 15 minutes. This should correspond to approx. 2 km if using different swimming styles (60% freestyle, 20% backstroke and 20% breaststroke)
5. Aerobic training session on the water (with emphasis on the technique) or on the ergometer (Saturday or Sunday)
   1. 3x20 minutes with 3 minutes rest 🡪  A0/A1 (22 spm) 

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 >18