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February Training Suggestions

by Kris Korzeniowski, kris@usrowing.org | Jan 15, 2016
February marks the return of rowing-specific preparation with continued development of the aerobic base whether on the erg or on the water. While continuing to keep a solid amount of volume and aerobic workouts (U1 and U2), coaches should begin touching the high cadence and intensity workouts as well (AT and TR-).

For high school and college programs with six workouts per week

As January draws to a close, February marks the return of rowing-specific preparation in many team's training plans with continued development of the aerobic base both on the erg and for a lucky few, on the water.

While continuing to keep a solid amount of volume and aerobic workouts (U1 and U2), coaches should begin touching the high cadence and intensity workouts as well (AT and TR-).

For the erg workouts, use longer pieces at a steady cadence. Designate splits based off of a 6k test (or whatever benchmark test you use). If you do not use a benchmark test, have your athletes compete against each other under a rate cap.

The low cadence in and of itself will provide a good safety valve to protect the athletes from too high of intensity too fast.

It is suggested to use the following types of workouts per week: 2 x U2 (low intensity) workouts, 1 x U1 (medium intensity) workout, 2 x mix U1/AT workouts and 1x AT/TR- workout.

If you have any questions related to the program, please feel free to contact Kris Korzeniowski at kris@usrowing.org

Type of Workouts
AT - Anaerobic Threshold
U1 - Utilization, medium intensity
U2 - Utilization, low intensity

For a PDF version of the workout plan, click here

Feb Training Plan (1)


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