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 in coastal boats

1. Coastal aerobic rowing (Monday): 2x30 minutes session (A0/A1 22-23 spm), with 3–4-minute rest. Three minutes of cool-down at 20 spm before going out. Total effective workout time is 70 minutes (includes 10min warm-up rowing).
2. Coastal anaerobic rowing (Tuesday): Sprints – straight line & buoyed course (working on higher cadences and making the proper turns around the buoys):
   1. First sessions in straight line: 6 x 500 meters (AT @34-38 spm) with 5-minute rest/light paddling at 20 spm between the 2 sets.
   2. After these 6 sets, use the marked beach sprint course with 3 buoys and do the standard race loop around them at the same pace (AT between 34-38 spm) just like in a race. Do two of these sprints with 5 minutes rest between the sets. Total effective workout time is 40 – 45 minutes (includes 10 minutes warm-up)
3. Gym training session (similar session as during spring - 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)
      • Cleans (with 30% of max weight)
      • Bench press (with 30% of max weight)
      • Sit-ups / ab crunches
      • Back muscles extensions
      • Pull-ups (assisted)
   2. 20 minutes of A1 running – relaxing run with no significant ascents and descents, cooling off 
4. Coastal  aerobic rowing - with sprint bursts (Thursday): Continuous 60 minutes session (A1 22-23 spm), with few minute rests, as needed. Try  making 6 short (15 strokes total) sprints every 5 minutes between 35th and 60th minute. Three minutes of cool-down at 20 spm before going out. Total effective workout time is 60 minutes.
   or
   Swimming - with sprint bursts - 60 minutes of light intensity swimming with 1 minute rest every 15 minutes. Try doing 6 short (25 meters) sprints every 5 minutes between 35th and 60th minute.  
5. Anerobic training session on the water or on the ergometer (Saturday or Sunday):
   • 40 minutes of pre-race type warm-up 🡪  A1/A2/AT (24-36 spm) 
   • 2 x 2.000 meters at 85-90% intensity at race pace (34-38 spm), 10 min. with 10 minutes rest between the sets.
   • Total effective workout time is 55 – 60 minutes

Abbreviations: 
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 threshold, 30-40 spm, HR >180