FitVandaag - Training for rowing
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Training on a rowing machine. 
 
 
I sometimes hear that people find it boring. Maybe that's because they just sit on it and row and don’t know what you can do to make it more divers. lso be very helpful if you want to lose weight.

I will try to list the types of workouts you can do. I do not pretend to be giving a complete list but will do my best to give an overall picture. 

On the rowing machine you do all kind of work outs. Ranging from very relax to 100% maximum efforts. The training can focused on indoor rowing itself, as support for OWT rowing, as cross training for other sports or just for general fitness itself. The machine can a

 
Warming Up
 
The more strenuous your main work out will be, the more time you'll need to warm up for it. Never just blasted away, always do some easy rowing first to warm up the joints and get the blood flowing. After the warm up, you should be lightly sweaty and feel ready for the main training. For longer easy work outs you can start out easy and use this as warm up.
  Cooling down
  Recovery TrainingVery relaxed pace, during the training you still can hold a conversation easily.
Duration (1) between 20 and 45 minutes, according to your fitness.
Immediately after the training you should feel better than before you started.
Your heart rate up to 50% of HRR (2).
Rowing Tempo (3) 20/24 beats per minute. Calm / moderate endurance training.
Between 30 and 90 minutes duration.
24/32 hours recovery time for this training, particularly to replenish energy supplies.
Heart rate to 70% of HRR
Tempo 18/24 rowing strokes per minute. Moderate / intense endurance training.Endurance training, moderate to brisk pace, talk is no longer possible, just a word here and there.
Duration between 20/60 minutes.
Recovery time 2 days.
Heart rate to 80% of HRR.
Rowing Tempo 22/28 beats per minute AT Training
 
Training of threshold level, the maximal aerobic level(5). High speed, you certainly can not talk. 20/30 minutes duration, often through interval training. for example 4x7 minutes, 5x5 minutes.
Pause (6) between the intervals 75% of the rowing time.
Overall Length 60/75 minutes.
including warm up, workout and cool down.
Maximum 2 x week.
Heart rate to 90% of HRR
Rowing Tempo 26/30 2k Speed Training
 
Training of the anaerobic capacity (7), speed is high, you surely won’t talk during this.
10/20 minutes duration, is almost always in interval form.
Rest between 100/200% of the overall exercise time.
Examples 10 x 1min on/off, 8 x 500 meters 3 minutes rest, 4 x 1000 meters 5 minutes rest. etc  Total training around 4 km.
Duration 60 minutes.
1 x week, no more. 
Heart rate will reach your personal maximum. Sprint TrainingTraining of the maximum power, speed is as high as possible, while still using proper technique.
Duration 5 / 12 minutes. Always in interval form. Use long recovery between intervals.
Up to 500% of exercise time.
The height of the pulse is not as relevant, will be high but often not too the absolute max due to the long pauses. Up to 2 x week. This training is not really necessary for people who row 2k, is a just for the sprinters. I am talking about
distances of up to 1000 meters. It could be cross training for other power sports.(1) Length = total time rowing excluding any breaks, warm up and cool down. herefore not usefull in this context. (3) Rowing tempo = stokes per minute. Through your lungs, heart and muscles. (5) Turning point = point at which the elimination of waste and build up are just in balance. (6) = Pause Passive or active, quit completely is passive, active row on slowly. Alactic is short energy upto 20 seconds, lactic is long, between 20 and 90 seconds.   contact page.


For any questions or a personal schedule, feel free to email me via the

(7) Anaerobic power = The extent to which you can supply energy without using oxygen. Alactic and lactic.


(4) Endurance = Amount of oxygen you are able to take up and use.


(2) HRR = heart rate reserve, difference between rest and maximum heart pulse. Both must be measured individually. Estimated maximum based on the 220 minus age deviate from the real max. so t


Endurance training (4), easy / moderate pace, you still can talk a bit, but no long easy conversation anymore.

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The cooling down is mend to make your heart rate drop to a calmer level and get rid of waste products that are produced during the training. The cool down is the first part of the recovery from your training.  Always do it, it really helps.

For some footage about erging on youtube click here (races and technique)
 
 
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