Setting up a training program?

[efagerho]

I posted a few other threads about training and got pretty good responses, so thank you everyone! I'm now trying to set up an actual training plan after about 3 weeks of taking easy to get to the point where I can row for 30min+ on three consecutive days without feeling any soreness in my arms.

I've done almost no exercising in the past two years and last time I trained more seriously was about 3 years ago (did CrossFit 5 times/week). I did a 6K max effort row this morning and managed to get 24:16. Last week I rowed for 2h40min total and felt no soreness at all with this volume. I've also used the recovery test on my Polar Vantage V watch and it claims that I've been almost fully if not fully recovered every morning. The almost recovered days have always been after a harder workout, so it does seem to measure something useful.

TLDR: First goal to get 5K under 19:30.
Available time: Every morning 1 hour and 1-2 hours on weekends.

Questions:

1. How many days a week should I initially do SS?
2. I assume one interval workout per week is enough as a start? Would you do this after a rest day or just before one?
3. Should I do any SS at lower stroke rates to work on pull strength?

Based on some previous responses my goal is to add about 10% training minutes per week based on recovery and job stress. Plan is to control workout intensity through HR.

[G-dub]

Here’s a thought:
https://thepeteplan.wordpress.com/5k-training/

ymmv

[efagerho]

Here’s a thought:
https://thepeteplan.wordpress.com/5k-training/

ymmv

I've seen that program, but not sure if I can handle it after just a few weeks of light training. It has a pretty high volume of high intensity work.

[jamesg]

You'll need to decide what your medium and long term objectives are, which is quite Shakespearianly simple: to race or not to race. Races happen on fixed dates, so concentrate the mind wonderfully.

The elements of your plan could be well be in here:
https://www.concept2.com/files/pdf/us/t ... nePlan.pdf

It's all effective, but the L4 routines deserve much attention, especially if you plan to race. This type of work is very effective. It is firmly based on how rowing is done: with a solid stroke. And also on the design of the C2 erg, which tells us just how solid it is.

You say Plan is to control workout intensity through HR. Controlling HR does not control intensity, it controls HR. It's technique, work and power that move boats and flywheels, not HR.

[efagerho]

The Wolverine Plan does seem to provide some good hints. My question about stroke rate was actually based on having read that doc years ago.

I noticed that there's a doc with more detailed notes about the plan:

https://quantifiedrowing.files.wordpres ... -notes.pdf

It provides guidelines for setting up a plan and it seems like going for 5 times/week is probably good enough for now. I'll have to read the doc first to see if it says anything about where to place rest days.

[Citroen]

It provides guidelines for setting up a plan and it seems like going for 5 times/week is probably good enough for now. I'll have to read the doc first to see if it says anything about where to place rest days.

Guess where the Pete Plan and Pete Plan 5K were derived from? Pete Marston took out some of the complexity with his derivation and tried to shorten each workout so that it could be completed within his lunch hour in his work's gym.

[G-dub]

Then do mostly steady state / low aerobic rows and one of the more intense interval rows that suits your fancy. You are allowed to do what works for you

[Dangerscouse]

I only row four, and sometimes three, times a week so don't worry too much about doing a specific amount of days. Find what works for you and make sure you feel rested enough when you do row.

[alex90]

I only row four, and sometimes three, times a week so don't worry too much about doing a specific amount of days. Find what works for you and make sure you feel rested enough when you do row.

This, too easy to get hung up on training volume. Quality over quantity and don’t neglect recovery

[efagerho]

I actually settled on 3 days on, 1 day off. It's not tied to weekdays, so it's more flexible..