ROW 5KM
row 5km
Rowing has huge benefits for building your aerobic capacity. So whether you are looking to getting fitter and healthier or to improve your rowing for competitive sport, this program will help you to improve your all round fitness as well as your competence and capabilities on the rowing machine.
As rowing is low impact and the program is only 3 sessions per week, it's perfect to use this as an additional program to your existing routine.
You will start and end the program by completing a 5km Row For Time. This will allow you measure the improvements you have made over the 6 weeks.
Session 1 will be a focused stroke rate session, this will help reinforce good habits and improve the technique of your stroke. Focusing on solid fundamentals will pay dividends over these 6 weeks. The intensity of this particular session is down to you, but the main focus is on the technique and stroke rate itself.
Session 2 will be distance based intervals each week dictated by your 5km time trial.
Session 3 will be time based intervals working for shorter and at more powerful outputs. Here we will measure off repeatable and sustainable calorie efforts. A lot of competitive fitness events measure in calories - so its a good focus knowing where you are at with this for different time domains.