I been doing 10k rows 4-5 times a week for a year, but it is boring as hell and I just can't do it anymore. I skept two weeks because I got mentally tired from same routine...
Anyhow, I am thinking of changing it as follows (I wanted to ask your opinion about this routine):
3 times a week (MON-WED-FRI) do a total of 5000 meters in 4 intervals (3 min rest in between):
2000 meters
1500 meters
1000 meters
500 meters
2 times a week (TUE-THU) do a total of 10000 meters in 4 intervals (3 min rest in between):
4000 meters
3000 meters
2000 meters
1000 meters
I tried it for a week and it seems a good change from just hammering out 10k daily...
What do you guys think?
What's your weekly workout routine?
Two days a week, Tuesday and Thursday I go to Cardio Rehab where I do 20 minutes of warm up on the Treadmill at 3.6 mph at 7%. I follow this with a 30 minute row which today was at a split time of 2:11.0. The cardio part is competed by a 15 minute Airdyne at 3.0 to 3.2 level. I follow this up with two rounds of eight strength exercises.
At least three other days of the week and lately four I have be rowing at home where I have put up on average about 10k daily of various intervals and SS rows. These usually take me over an hour to complete. I want the time in for fat burning at a HR for that.
At least three other days of the week and lately four I have be rowing at home where I have put up on average about 10k daily of various intervals and SS rows. These usually take me over an hour to complete. I want the time in for fat burning at a HR for that.
215 lbs & 5'-9.5".61YO. 8.0MM+ and counting, Dynamic C2
Free Spirits Internet Rowing Team, http://www.freespiritsrowing.com/
Exercise Journal:http://www.cardiacathletes.org.uk/forums/showthread.php?1213-Steve-s-Exercise-Blog
Free Spirits Internet Rowing Team, http://www.freespiritsrowing.com/
Exercise Journal:http://www.cardiacathletes.org.uk/forums/showthread.php?1213-Steve-s-Exercise-Blog
-
Montanaandy
- 1k Poster
- Posts: 125
- Joined: January 3rd, 2008, 4:02 pm
Weekly Routine
Monday begins with 9000 meters and then I up it 500 each succeeding day so I average around 50,000 meters per week. During the summer I will row 3-4 days per week in succession and I take the weekend off to hike in the mountains.
The monotony factor is generally present but by changing the music that I listen to when I row, adding interval training to each session, I manage to get through. I normally re-row the previous session time and I generally match or exceed by a few seconds my previous time.
On those days that I absolutely do not feel like rowing I tell myself that rowing slowly is better than not rowing at all and I find that once I get into the workout my intensity eventually picks up. Just need to get past the 1/2 way point of the piece and then it is easier from there psychologically.
The monotony factor is generally present but by changing the music that I listen to when I row, adding interval training to each session, I manage to get through. I normally re-row the previous session time and I generally match or exceed by a few seconds my previous time.
On those days that I absolutely do not feel like rowing I tell myself that rowing slowly is better than not rowing at all and I find that once I get into the workout my intensity eventually picks up. Just need to get past the 1/2 way point of the piece and then it is easier from there psychologically.
Workouts
The Pete Plan is: http://thepeteplan.wordpress.com/the-pete-plan/ and provides a varied work out. When I do the 4,3,2,1 workout, I have 1' rest for each 1k just completed and try and do each interval at an average pace 2S faster than the last. So 4k @ 2:05; 3k @ 2:03; 2k @ 2:01 and 1k @ <1:59. But I recommend a varied diet of mixed workouts. I do short intervals approx. weekly including 8x500r3'; 5x750r3'; 4x1kr4'; 10x1'r1' and some with varied intervals. Long intervals with 4' rest including 5x1.5k, 4x2k, 3x10', 4x7', 5x6'. Then I do restricted rate sessions for 40'+ and reduced pace SS rows for 10k+ for the other 3 or so workouts per week. I.e. an expanded PP.
- Iain
- Iain
56, lightweight in pace and by gravity. Currently training 3-4 times a week after a break to slowly regain the pitiful fitness I achieved a few years ago. Free Spirit, come join us http://www.freespiritsrowing.com/forum/
Re: Workouts
Excellent feedback. Thank you!iain wrote:The Pete Plan is: http://thepeteplan.wordpress.com/the-pete-plan/ and provides a varied work out. When I do the 4,3,2,1 workout, I have 1' rest for each 1k just completed and try and do each interval at an average pace 2S faster than the last. So 4k @ 2:05; 3k @ 2:03; 2k @ 2:01 and 1k @ <1:59. But I recommend a varied diet of mixed workouts. I do short intervals approx. weekly including 8x500r3'; 5x750r3'; 4x1kr4'; 10x1'r1' and some with varied intervals. Long intervals with 4' rest including 5x1.5k, 4x2k, 3x10', 4x7', 5x6'. Then I do restricted rate sessions for 40'+ and reduced pace SS rows for 10k+ for the other 3 or so workouts per week. I.e. an expanded PP.
- Iain
I like to get in ~7500 meters early before breakfast six days per week, and 2-3 afternoon rows of about the same distance, and a short row (maybe ~3K) in the early evening (I've been putting in about 80K per week lately)- my splits run from ~2:00-2:08 depending on distance and time of day- it can get to be a bit of a grind- I'm going to try to keep it up until the end of April (if my 42-year-old joints allow it), and then row a different schedule and add more interval training for the next rowing season.
I also hit the gym (pretty hard) 3-4 times per week in the afternoon at about noon.
I also hit the gym (pretty hard) 3-4 times per week in the afternoon at about noon.