Your favourite workout

[Jesse]

What is your favourite workout? Or which workouts do you think have made you till a better rower.

I have some training programs, but want some more.

[Dangerscouse]

Personally I have never followed a workout plan, but I'm sure there are many that are worth considering. I always used to do 10km every time and in the past 12 months I have settled on 10 miles as my preferred session but I also throw in the occasional 5km, 30 mins, 10km, 60 mins and HM session.

I think I have become a better rower by also regularly incorporating an intense spin class, a hot dynamic Pilates class and weights. The different types of aerobic stress have helped shape me physically and mentally.

I'm currently struggling with norovirus so I'm off the erg at the moment but I'm possibly going to incorporate a variety of interval sessions in the near future to get me more used to the pain cave, and get me closer to my 2018 targets of sub 6:30 2k and a sub 36mins 10k.

I guess the workouts that you need to follow will be based on what you are trying to improve i.e. training for a FM PB or a 1k PB are going to be totally different albeit the base fitness of longer distances are important for any type of PB over 2k

[bob01]

Personally I have never followed a workout plan, but I'm sure there are many that are worth considering. I always used to do 10km every time and in the past 12 months I have settled on 10 miles as my preferred session but I also throw in the occasional 5km, 30 mins, 10km, 60 mins and HM session.

I think I have become a better rower by also regularly incorporating an intense spin class, a hot dynamic Pilates class and weights. The different types of aerobic stress have helped shape me physically and mentally.

I'm currently struggling with norovirus so I'm off the erg at the moment but I'm possibly going to incorporate a variety of interval sessions in the near future to get me more used to the pain cave, and get me closer to my 2018 targets of sub 6:30 2k and a sub 36mins 10k.

I guess the workouts that you need to follow will be based on what you are trying to improve i.e. training for a FM PB or a 1k PB are going to be totally different albeit the base fitness of longer distances are important for any type of PB over 2k

No speed/power work??

[lwtguy]

5x5 minutes with 5 minute rest. This is one of my favorite/ most hated workouts. It should be done at 2K + 3-4".

[Remo]

20 min warmup

then one of these

• *10x1:00/1:00r
  *3x1500m/(2:00r or 3:00r depending on current objectives)
  *(2 or 3)x5000m/3:00r (These are long steady-state pieces @~+15-20s/500m above 5k pace. I just like a regular short break to wipe my brow and get some fluids)

[Cyclist2]

I like pyramids: 41' gives you 6-5-4-3-2-1-2-3-4-5-6. I do the 6' @ 20spm, increasing the rate by 2 spm each step, then back down to 6' @ 20spm. 29' gives you 5' down to 1' and back. 19' gives you 4' down to 1' and back. Which I do and what stroke rates I use depends on how I feel, and where I am in my training (right now it's just maintain a minimal base, so longer and slower). An 11' pyramid is mostly speed work.

These give me a good mix of aerobic and speed in one workout. Plus it engages my mind, which makes them go by with less boredom than straight time pieces.

[hjs]

Training for rowing is no rocket science, meters and a strong stroke is what you need, everything else is fluff.

Closer to racing season you build in faster, high rate pieces. Row as much as you can recover from.

[Dangerscouse]

Training for rowing is no rocket science, meters and a strong stroke is what you need, everything else is fluff.

Closer to racing season you build in faster, high rate pieces. Row as much as you can recover from.

Hahaha, that pretty much sums it up!!

[hjs]

Training for rowing is no rocket science, meters and a strong stroke is what you need, everything else is fluff.

Closer to racing season you build in faster, high rate pieces. Row as much as you can recover from.

Hahaha, that pretty much sums it up!!

Every endurance sport is booooooring, if you can,t stand that, you are in the wrong sport. Thats why most people like gamesports.

[Gammmmo]

Training for rowing is no rocket science, meters and a strong stroke is what you need, everything else is fluff.

Closer to racing season you build in faster, high rate pieces. Row as much as you can recover from.

Hahaha, that pretty much sums it up!!

Every endurance sport is booooooring, if you can,t stand that, you are in the wrong sport. Thats why most people like gamesports.

Ha! Maybe a separate thread is required. I think if you think endurance sports are boring, then you don't really get it. Everyone is different. Endurance sports tends to attract more selfish types ("it's all about me" ) and those who tend to be focused on what they consider self-improvement through arbitrary standards and targets, and those who enjoy the process. I think once you've gone as far as you can (that's different from saying "you've gone as far as you could theoretically go") then it can get more boring i.e. you've found out what you can reasonably do. That's when you can get jaded or end up going through the motions because you don't know what else to do. I have found switching endurance sports has prolonged the buzz because you're not entirely sure what can be done with the current sport. I'd also imagine there is a similar buzz from also focussing on a sport where the emphasis is on completing something (not the performance) which is tough e.g. Marathon de Sables, an ultra. In short, if you're really into a particular sport or pastime which is likely going to have a shelf life, then you'd better have a backup option to then move onto!! OK, back on thread....

Favourite workout - not something I've done much this time round with erging, but I used to do Zatopek style sessions where I did short pieces at desired race intensity followed by a recovery period that wasn't actually that slow, repeat-repeat-repeat. Zatopek IIRC used to do this for up 40KM. He once famously remarked to a training partner "are you sure we're going fast enough". I believe also on the old concept2 forum from the mid 2000s there was a variation called Todleks too.

[jackarabit]

Gammmmo writes:

I think once you've gone as far as you can (that's different from saying "you've gone as far as you could theoretically go") then it can get more boring i.e. you've found out what you can reasonably do.

Finitude is tuff on body AND soul!

[bob01]

Personally ... I like a steady 5k ( I recognise I should go further... But )at a rate of 18 to 20 ... With erg data and force graph alternating 100m counting down 8 ... 7..,, and 100 using data to work on tech.smooth acceleration.. Legs .. Back .... Arms ....

And some interval sets.... Good ones in the casey plan or pinch one from here or Facebook pages.... Or if one uses the 30s on 30s rec. embedded in the Pm .... There are various ways that one can attack them ... Limited number max... Rest and repeat... 10 off 30 off or N off ....

[Dangerscouse]

Totally agree with you Paul.

Personally I have never been bored on the rower, even on my 12hr session or the training leading up to it. I have been in pain, uncomfortable and not been able to breathe properly, but never bored.

[mdpfirrman]

5x5 minutes with 5 minute rest. This is one of my favorite/ most hated workouts. It should be done at 2K + 3-4".

I kept saying I'd do that workout -- so simple yet effective. I haven't done your version (though I keep meaning to). I did the 1500 X 5 today (5') from the full PP, very similar. My time ends up being more like +5/6. That's a really, really effective AT workout but I hate it so much! I think an AT workout at least every 10 days or so will make you a better rower. I dread these but need to do more.

[Jesse]

Many replies here. Keem them coming. I have not decided which distance i am aiming for, or i think i want to be a good rower over all. But of course i want to manage sub7 at 2000m some time. Hopefully this year already.

5x5 minutes with 5 minute rest. This is one of my favorite/ most hated workouts. It should be done at 2K + 3-4".

Think i will try to do this workout once a week - or maybe 1500m x 5 (with 5 minutes rest).