The workout of the week is from Anne-Marie Howald. Head junior & U23 coach for the Swiss Federation. When Ian Wright was the head coach of Switzerland, apparently the Ladder Of Death (LOD) was one of the squads favourites. Word of advice. Make sure you are well warmed up, and don’t do this every day.…

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The workout of the week is from Zurich club coach, Hugo Pfister. When Hugo is not coaching the club crews in Zurich, he is keeping fit and going extremely fast. Here is Hugo’s workout of the week for the ergo or on the water. VO2 Capacity Training 10 min warm up 4 x 2min at…

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Land based workout with Craig Smith Craig is the head of rowing at Caulfield Grammar School, Victoria, Australia, and the holder of the impressive haul of Masters medals from this years Australian Masters Championships. On the Erg.  Aerobic intervals. Sets of 500m on 1 min off at T2.  Rate 27-29.  Do them in sets of…

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“The Time Contracter” by Dr Charlie Simpson “Time Contracter” is 60 mins with 6 mins easy pace (e.g. UT2 and 4 mins moderate effort (UT1/AT) until the clock hits zero (so six intervals of 4 mins by the end)….If doing on the erg, during the final 2 mins of both the 6min easy and 4 mins…

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Anaerobic workout of the week Personal favourite of mine. I call this le canibale session, because you feel like you are on the attack! This is designed for developing anaerobic capacity. Strength & Conditioning with James Goodwin James is the head of sports performance for the Swiss Rowing Federation. In this short video, James demonstrates…

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Dr Dan Plews favourite interval session  Dr Dan was the head physiologist at New Zealand Rowing, and responsible for designing the training sessions for the likes of the Kiwi Pair. 8 x 4 min at 103% to 105% of your Critical Power or in Zone 4 (93-95% of max heart rate) with 2 min recovery…

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Excited to share my latest episode of the Faster Podcast, this time with Dr Charlie Simpson. Charlie is a Senior Lecturer in Sport and Exercise Science at Oxford Brookes University and well known for his publications. The Complete Guide to Indoor Rowing and Advanced Rowing. In this episode, Charlie and I cover the following topics…

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This is the time of year (winter 2020/21) when a lot of masters rowers ask about strength training. Should they? Shouldn’t they? Should they lift heavy or light? Free weights or machines? And what about Crossfit? Rowing is a power endurance sport, listen to the top coaches and masters rowers on my podcast, and there…

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