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  • 3 Week Rowing Workout

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    nadim_tabassum9760
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    This 3-week training plan for the rowing machine provides interval and steady state workouts to build endurance. Week 1 focuses on 500m and 1500m intervals with rest periods. Week 2 introduces pyramid intervals and longer 2000m intervals. Week 3 emphasizes 1000m intervals followed by decreasing distance pieces with rest. All weeks include steady distance and hard distance sessions for continuous training, with a rest day each week.

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    This 3-week training plan for the rowing machine provides interval and steady state workouts to build endurance. Week 1 focuses on 500m and 1500m intervals with rest periods. Week 2 introduces pyramid intervals and longer 2000m intervals. Week 3 emphasizes 1000m intervals followed by decreasing distance pieces with rest. All weeks include steady distance and hard distance sessions for continuous training, with a rest day each week.

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    © All Rights Reserved
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    14 views1 page

    3 Week Rowing Workout

    Uploaded by

    nadim_tabassum9760
    This 3-week training plan for the rowing machine provides interval and steady state workouts to build endurance. Week 1 focuses on 500m and 1500m intervals with rest periods. Week 2 introduces pyramid intervals and longer 2000m intervals. Week 3 emphasizes 1000m intervals followed by decreasing distance pieces with rest. All weeks include steady distance and hard distance sessions for continuous training, with a rest day each week.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    https://www.anytimefitness.

    com/ccc/getting-started/21-day-training-plan-for-mastering-
    the-rowing-machine/

    3-Week Rower Training Plan

    Week 1
    1. 8 x 500m / 3 minutes and 30 seconds rest
    2. Steady distance (~8 to 15k)
    3. 5 x 1500m / 5min rest
    4. Steady distance (~8 to 15k)
    5. Hard distance (~5k+)
    6. Steady distance (~8 to 15k)
    7. Rest

    Week 2
    1. 250m/1:30, 500m/3:00, 750m/4:30, 1000m/6:00, 750m/4:30, 500m/3:00,
    250m/1:30 (1min30 rest per 250m work)
    2. Steady distance (~8 to 15k)
    3. 4 x 2000m / 5min rest
    4. Steady distance (~8 to 15k)
    5. Hard distance (~5k+)
    6. Steady distance (~8 to 15k)
    7. Rest

    Week 3
    1. 4 x 1000m / 5min rest
    2. Steady distance (~8 to 15k)
    3. 3k, 2.5k, 2k / 5min rest
    4. Steady distance (~8 to 15k)
    5. Hard distance (~5k+)
    6. Steady distance (~8 to 15k)
    7. Rest

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