ROWING PLANS
For Half Marathon Indoor Rowing
These 16 week plans are designed to take you to a fitness level to allow you to compete in a Half Marathon Indoor Rowing Event or even your own Half Marathon Time Trial to see your ranking.
They have 5 sessions per week to build your strength, power and endurance. This is done by a mixture of longer steady state rows and Interval based sessions.
The plans are based around 4 phases, Preparation, Power, Speed and Competition. The volume and Training Stress gradually increase each week, until a recovery week in the middle of the plan. A final Taper over the last two weeks will get you arriving at the race both fit and fresh.
Every session has a workout designer, so enabling you to easily view the session format. They also include descriptive text to guide you through each session as clearly as possible. Every workout also has the session attached as a PDF so you can Print it out and read easily during the workout
All plans are reusable, so you can use as many times as you wish.
Two versions of all the plans are available. A standard version and a version with personal Video Analysis from Rowing Olympic Silver Medallist and World Champion, Rebecca Romero MBE.
This video analysis allows you so send a side on video to us for technical analysis, Rebecca will review provide technical feedback and give exercises and areas to work on. When you have practised these send a further video to get further feedback on your progress.
TECHNIQUE ANALYSIS
16 week - Half Marathon Plan
(5 Sessions per week)
OVERVIEW -This 16 week plan is designed to take you to a fitness level to allow you to compete in a Half Marathon Row at the best pace you are able. This could be for a race or event or simple to see what time you can do.
It has 5 sessions per week to working through four phases (preperation/technique, power, speed and finally a competition phase). This is done by a mixture of longer steady state rows and Interval based sessions.
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WHAT IS THIS TRAINING PLAN FOR - This plan is for rowers who are training towards a half marathon event or time trial/ranking attempt.
WHO IS THIS TRAINING PLAN FOR - This plan is aimed at an athlete who has already been rowing for a while and is comfortable doing multiple sessions per week of approximately 45-60 minutes..
NOTE: The plan is also available with video analysis from Rowing World Champion and Olympic Silver Medallist Rebecca Romero.