Endurance Builder

This weeks workout is aimed at those that want to improve their aerobic base. Improving your aerobic base, requires spending time exercising at or just below your aerobic threshold. For most rowers, this will be at 75% of peak heart rate.

90 minute endurance session

  • 15 minutes on the erg bike
  • 30 minutes on the ergo. Alternate between 5 min at SR 18 & 5 min at SR 20
  • 15 minutes on the erg bike
  • 30 minutes on the ergo. Alternate between 5 min at SR 18 & 5 min at SR 20

Focus on generating as much power and acceleration whilst getting enough recovery at the low rate to keep the heart rate at 75%. Alternate on the bike erg to break up the session. Maintain the heart rate on the bike. No bike? Do something else like a short jog outside.

Strength & Conditioning

This week’s workout from James Goodwin, is the kneeling overhead press with a resistance band. This will strengthen your shoulders, back and core. Can be done easily at home with a rubber band.

James is the head of performance sport for Swiss Rowing.