Interval Training for Rowers
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Level: Intermediate
Total taken: 3 x stroke pyramids / 3 times per week
How to perform the rowing intervals
1. Start by rowing 3 minutes easy to warm up
2. Now row 10 strokes hard, then 10 strokes easy
3. Then 20 strokes hard, then 10 strokes easy
4. Then 30 strokes hard, then 10 strokes easy
5. Then 20 strokes hard, then 10 strokes easy
6. Then 10 strokes hard, then 10 strokes easy
7. Row easy now for 3 minutes
8. Repeat this whole routine 2 more times, for a total of 3 pyramids
Very important notes on rowing intervals
Interval training only works if you really push yourself. It is important that when you are rowing hard you really go for it at 90% of your effort, it is no good just speeding up a bit. The last few strokes of hard rowing are going to be tough but you must hold on in there and keep pushing yourself to the very end of the 10 strokes. Remember, you will be desperate to stop following the hard strokes but you MUST resist and keep an easy row going it doesn't matter how fast the easy row is just DON'T STOP!
Once this starts to get easy, what next?
You will be amazed at how quickly you get good at these intervals. The next progression is to increase the amount of strokes that you do, try increasing the pyramid up to 40 strokes. Once you find this getting easy then you can reduce the amount of easy strokes down to 7 or even 5 for a very hard session.
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