Eight-month training plan to improve all aspects of rowing This training programme was created by three times Olympic rowing coach Terry O’Neill. It covers an eight-month period and is subdivided into three eight-week training blocks. Each block has a specific training aim.
This training programme was created by three times Olympic rowing coach Terry O’Neill. It covers an eight-month period and is subdivided into three eight-week training blocks. Each block has a specific training aim.
The high-intensity programme is ideal for veterans (masters) as their race distance is 1000m – a distance that takes between three and four minutes. It is also suitable for rowers (of 2000m) with limited training time and for clubs who normally race over distances less than 2000m. The training programme should be seen primarily as a guide: you may find it useful as it is but may have to adapt it to suit your needs.
The high-intensity programme will draw criticism from traditionalists, who will quite rightly point out that, even when racing over 1K, the sport is still predominantly aerobic. This high-intensity programme is based on anaerobic sprint training principles and not aerobic endurance. My answer is that although it is based on sprint training, I have produced a training programme that will still provide good results, particularly with limited training time.
I would like to dispel some myths. Some time ago, a research study showed that exposure to high levels of lactate could lead to muscle damage. As a result of this report, training schedules were produced that avoided building high levels of lactate. However, although lactate is an acid and can cause damage, we have to keep this in context (the damage is not long-lasting and is caused by the irritation of muscle nerve endings). The total training time in the programme where high levels of lactate are present amounts to a couple of hours a week and this exposure does not present itself as a risk.
All training causes muscle damage, and it is in response to the damage that adaptation in the muscle takes place, so that for any given level of intensity this damage does not occur again – basically, endurance and/or strength is elevated. But this damage is microscopic in nature and a natural consequence of training and it should not be confused with muscle damage caused as a result of impacts or strains.
Block 1 Weeks 1-8 |
Block 2 Weeks 8-16 |
Block 3 Weeks 16-24 |
Block 4 Weeks 24-32 |
---|---|---|---|
Training aim/aims | Training aim/aims | Training aim/aims | Training aim/aims |
To develop speed over short distances and Increase mechanical efficiency | To improve aerobic capacity, maintain mechanical efficiency and speed (AT) | To develop the cardiovascular system (TR) and increase basic strength. This is achieved by medium intervals plus speed retention | To develop fast strength and lactate tolerance. Specific to race distance and composite containing sessions from previous three blocks |
See below for a guide to the types of training required in each block.
Key to blocks
MHR refers to maximum heart rate. You’ll see these terms used to describe the workouts you should be doing in each of the sessions in the blocks.
UT3 50%MHR | Bursts 100% MHR | Pyramids 100% MHR Pyramids (PYR) | Medium intervals 95-100% MHR (TR) | Anaerobic Threshold (AN) 85% MHR |
---|---|---|---|---|
Aim: to improve mechanical efficiency by long continuous rowing. Intensity should not exceed 50% MHR | Aim: speed work using the creatine phosphate energy system. 10-stroke bursts flat out performed in groups of 100 (10x10), ie. 500 strokes = 5(10x10) rest between bursts is when heart rate reaches RHR x 2* | Aim: extended speed work using anaerobic system. Blocks of 100 strokes performed as follows: 15-20-30-20-15, rowed flat out with equal-effort light strokes between. 4 minutes’ rest between sets |
Aim: development of lactate tolerance and lactate metabolism. Series of intervals from 2-4 minutes duration are performed with equal rest. All at max speed (TR) | Aim: develop cardiovascular efficiency. Series of intervals of between 5-8 minutes duration (AT). Sessions last 45-60 minutes |
Further clarification of terms used in the training programme:
You’ll see that some of the sessions have a two times RHR recovery. To work this out, you’ll need to take your RHR over a couple of days and calculate the average. Therefore the designated recovery is determined by the drop in heart rate until twice RHR is reached. RHR is taken a few minutes after waking.
Week No. Rating | Day 1 | Day 2 | Day 3 | Day 4 |
---|---|---|---|---|
1 Light | 30min. UT3 200 bursts |
40min. UT3 300 bursts |
45min. UT3 45 min. bursts |
50min. UT3 500 bursts |
2 Medium | 60min. UT3 200 Pyr. |
45min. UT3 300 Pyr. |
45min. UT3 400 Pyr. |
40min. UT3 500 pyr. |
3 Hard | 60 min. UT3 500 bursts |
70 min. UT3 600 Pyr. |
80 min. UT3 700 Bursts |
90 min. UT3 800 Pyr. |
4 Light | 50 min. UT3 500 Pyr. |
60 min. UT3 400 Pyr. |
40 min. UT3 300 Pyr. |
50 min. UT3 200 Pyr. |
5 Medium | 60 min. UT3 300 Bursts |
80 min. UT3 400 Bursts |
70 min. UT3 500 Bursts |
90 min. UT3 600 Bursts |
6 Hard | 90 min. UT3 700 Pyr. |
80 min. UT3 800 bursts |
70 min. UT3 900 Pyr. |
60 min. UT3 1000 bursts |
7 Light | 50 min. UT3 400 Pyr. |
60 min. UT3 300 Pyr. |
45 min. UT3 400 Pyr. |
50 min. UT3 500 Pyr. |
8 Medium | 90 min. UT3 500 bursts |
80 min. UT3 500 Pyr. |
70 min. UT3 500 bursts |
60 min. UT3 500 Pyr. |
Before AT sessions, do a 20min. warm-up and do a 20min. cool-down after sessions, both at UT3. Rest until your heart rate drops to twice RHR, before going again (see above).
Week No. Rating | Day 1 | Day 2 | Day 3 | Day 4 |
---|---|---|---|---|
1 Hard | 2x8 min. AT | 3x8 min. AT | 2x8 min. AT | 90 min. UT3 800 Pyr |
2 Light | 30 min. UT3 200 bursts |
2x6 min. AT | 3x6 min. AT | 4x5 min. AT |
3 Medium | 3x7 min. AT | 50 min. UT3 300 Pyr. |
5x5 min. AT | 4x7min. AT |
4 high | 4x8 min. AT | 7x5 min. AT | 80 min. UT3 700 Bursts |
5x8 min. AT |
5 Low | 3x8 min. AT | 4x7 min. AT | 5x4 min. AT | 50 min. UT3 200 Pyr |
6 Medium | 60 min. UT3 300 Bursts |
8x5 min. AT | 5x8 min. AT | 8x5 min. AT |
7 High | 6x5 min. AT | 80 min. UT3 800 bursts |
5x5 min. AT | 8x8 min. AT |
8 Low | 3x8 min. AT | 4x6 min. AT | 45 min. UT3 400 Pyr |
45 min. UT3 400 Pyr |
30mins warm up should be carried out before TR and AN sessions. 20mins cool down on completion of the set. Rest between sets resting heart rate x 2.
Week No. Rating | Day 2 | Day 2 | Day 4 | Day 5 |
---|---|---|---|---|
1 Medium | 4x3 min. TR | 6x2mins TR | 60mins UT3 500 Pyr |
4x3 min. TR |
2 High | 4x8 min. AT | 7x5 min. AT | 80 min. UT3 700 Bursts |
5x8 min. AT |
3 Light | 3x5 min. TR | 8x2 min. TR | 3x4min. TR | 45 min. UT3 400 Pyr |
4 Medium | 60 min. UT3 300 Bursts |
8x5min. AT | 5x3 min. TR | 8x5 min. AT |
5 High | 6x3 min. TR | 2x(10x1min.) AN | 80 min. UT3 700 Bursts |
6x3 min. TR |
6 Low | 3x5 min. TR | 4x4 min. TR | 50 min. UT3 400 Pyr. |
3x5 min. TR |
7 Medium | 6x2 min. TR | 8x2 min. TR | 90 min. UT3 600 Bursts |
6x2 min. TR |
8 High | 90 min. UT3 500 bursts |
4x3min. TR | 6x90 sec. AN | 6x2 min. TR |
Week No. Rating | Day 1 | Day 2 | Day 3 | Day 4 |
---|---|---|---|---|
1 Light | 50 min. UT3 400 Pyr |
4x3 min. TR | 6x2 min. TR | 10x1min. AN |
2 Medium | 10x45 sec. AN | 20x30 sec. AN | 4x3 min. TR | 60 min. UT3 300 Bursts |
3 Hard | 8x90 sec. AN | 10x90 sec. AN | 6x90 sec. AN | 8x90 sec. AN |
4 Light | 3x8 min. AT | 4x6 min. AT | 45 min. UT3 400 Pyr |
10x1min. AN |
5 Medium | 10x45 sec. AN | 90 min. UT3 600 Bursts |
8x1 min. AN | 6x2 min. TR |
6 Hard | 90 min. UT3 500 bursts |
4x3 min. TR | 6x90 sec. AN | 6x2 min. TR |
7 Light | 50 min. UT3 400 Pyr. |
60 min. UT3 300 Pyr |
45 min. UT3 400 Pyr |
50 min. UT3 500 Pyr. |
8 Medium | 10x45 sec. AN | 8x2 min. TR | 90 min. UT3 600 Bursts |
6x2 min. TR |
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