8 Week Rowing Plan
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This spreadsheet outlines a few popular plans as well as the 8 week rowing plan I have settled on. One of the most comprehensive plans is known as the Wolverine plan which describes four Levels of workouts and what characterises each. I've summarised that below (blue).
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The Pete Plan (yellow) incorporates suggested workouts from the Wolverine Plan but cuts out some of the long, slow Level 4 sessions in favour of ones with a faster overall pace. This is a 3 week plan that I've simply duplicated to cover 9 weeks. This one is very popular as you can directly compare progress with yourself every 3 weeks as you repeat the identical sessions.
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The plan I chose is a custom one from Indoor Sport Services (red), where I input no. training days, length of plan and fitness level. I've tried to label each session type under the definitions outlined in the Wolverine Plan as well as the suggested Drag, SPM (Strokes Per Minute) and Pace (which is dependent on your 2km time in the first workout on Day 1). If the pace I've posted is unsuitable, visit the website in cell D37 and input your own 2000m time to get a custom pace.
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The final table (green) is from British Rowing and illustrates the type of workouts they see as effective. Note the focus on holding a certain stroke rate, this is something that all the plans emphasise as it's to do with being able to control your power output and keep your own rhythm stable. I'm starting Week 1 Day 1 of the Custom Plan on 3rd Sept 2018, with results posted on my YouTube at https://www.youtube.com/9to5strength.
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Wolverine Plan
https://www.concept2.com/files/pdf/us/training/Training_WolverinePlan.pdf
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Level 1Level 2Level 3Level 4
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Speed95-105% of 2k pace90-95% of 2k pace80-90% of 2k pace80-90% of 2k pace
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Distance4km total7.5km total12km total40-60 mins total rowing
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Sample8 x 500m, 4 x 1k, 4k pyramid5 x 1500m, 4 x 2k, 3k/2.5k/2k
2 x 6k (7-8 rest) or 15 x 3 mins (1 min)
4 x 10 mins (no rest, change spm)
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Rest
Short break then recovery pace
Active recovery, bit shorter than row
None
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DragYour choice (not crazy!)Your choice (not crazy!)120 (pro women)115 ( pro women)
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Sessions/wk112-32-3
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SPM30-36spm26-32spm24-28spm16-24spm (strict, hold pace)
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The Pete Plan (adapted from Wolverine Plan but no Level 4 workouts)
https://thepeteplan.wordpress.com/the-pete-plan/
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WeekDAY 1DAY 2DAY 3DAY 4DAY 5DAY 6
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18 x 500m (3 min 30)Steady 8-12k (22-25spm)5 x 1500m (5 mins)Steady 8-12k (22-25spm)Hard 5k (25spm+)Steady 8-12k (22-25spm)
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2250,500,750,1k and down again, 90 secs rest per 250m rowSteady 8-12k (22-25spm)4 x 2000m (5 mins)Steady 8-12k (22-25spm)Hard 5k (25spm+)Steady 8-12k (22-25spm)
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34 x 1000m (5 mins)Steady 8-12k (22-25spm)3k,2.5k, 2k (5 mins)Steady 8-12k (22-25spm)Hard 5k (25spm+)Steady 8-12k (22-25spm)
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48 x 500m (3 min 30)Steady 8-12k (22-25spm)5 x 1500m (5 mins)Steady 8-12k (22-25spm)Hard 5k (25spm+)Steady 8-12k (22-25spm)
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5250,500,750,1k and down again, 90 secs rest per 250m rowSteady 8-12k (22-25spm)4 x 2000m (5 mins)Steady 8-12k (22-25spm)Hard 5k (25spm+)Steady 8-12k (22-25spm)
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64 x 1000m (5 mins)Steady 8-12k (22-25spm)3k,2.5k, 2k (5 mins)Steady 8-12k (22-25spm)Hard 5k (25spm+)Steady 8-12k (22-25spm)
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78 x 500m (3 min 30)Steady 8-12k (22-25spm)5 x 1500m (5 mins)Steady 8-12k (22-25spm)Hard 5k (25spm+)Steady 8-12k (22-25spm)
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8250,500,750,1k and down again, 90 secs rest per 250m rowSteady 8-12k (22-25spm)4 x 2000m (5 mins)Steady 8-12k (22-25spm)Hard 5k (25spm+)Steady 8-12k (22-25spm)
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94 x 1000m (5 mins)Steady 8-12k (22-25spm)3k,2.5k, 2k (5 mins)Steady 8-12k (22-25spm)Hard 5k (25spm+)Steady 8-12k (22-25spm)
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Custom Plan - Indoor Sport Services
https://indoorsportservices.co.uk/training/interactive
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WeekDAY 1 (Mon)DAY 2 (Wed)DAY 3 (Thurs)DAY 4 (Sun)WeekDay 1Day 2Day 3Day 4Total
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12000m (100%)10 x 1 on 1 off AN2 x 12 mins AT (6 mins)2 x 3 mins TR (Full Rest) --------->
Full Rest: Heart Rate < (2* Resting Heart Rate)
12km2km5.5km1.5km11km
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23 x 13 mins UT1 (6 mins)5 x 1 on 1 off AN2 x 15 mins AT (6 mins)3 x 3 mins TR (Full Rest)
e.g. if resting Heart Rate is 60, "Full Rest" is when Heart Rate drops to 120
28.5km1km7km2.2km18.7km
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33 x 14 mins UT1 (6 mins)8 x 45s on 45s off AN3 x 13 mins AT (6 mins)4 x 3 mins TR (Full Rest)39km1.2km9km3km22.2km
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450 mins UT26 x 90s on 90s off AN3 x 8 mins AT (6 mins)2 x 5 mins TR (Full Rest)
If you have multiple reps of UT1 or AT, try and maintain different strokes for each.
410.5km1.6km5.5km2.5km20.1km2km in 8:00 Pace2:22-2:372:15-2:222:09-2:151:58-2:091:55-1:582:00.0
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52 x 16 mins UT1 (6 mins)6 x 1 on 1 off AN3 x 10 mins AT (6 mins)3 x 5 mins TR (Full Rest)
e.g. 3 x 13 mins try 13 mins at each of 20,22,24 spm
57km1.2km7km3.8km19km2km in 7:50 Pace2:19-2:332:12-2:192:07-2:121:56-2:071:52-1:561:57.5
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62 x 18 mins UT1 (6 mins)8 x 45s on 45s off AN3 x 12 mins AT (6 mins)3 x 6 mins TR (Full Rest)68km1.2km8km4.5km21.7km2km in 7:40 Pace2:16-2:302:10-2:162:04-2:101:53-2:041:50-1:531:55.0
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72 x 15 mins UT1 (6 mins)6 x 90s on 90s off AN2 x 8 mins AT (6 mins)4 x 2 mins TR (Full Rest)76.5km1.6km3.5km2km13.6km2km in 7:30 Pace2:13-2:272:07-2:132:01-2:071:51-2:011:47-1:511:52.5
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825 mins UT23 mins TR3 x 45s on 45s off ANRACE85km0.8km0.5km2km8.3km
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DragType of session2km in 7:40 Pace2km in 7:50 Pace2km in 8:00 Pace2km in 8:10 PaceWarm up/Cool downStrokes/minWolverine lvl (approx.)134.6kmDay 1Day 1Day 3Day 4Day 2
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120UT22:16 - 2:302:19-2:332:22-2:372:25 - 2:405-8 min18-223/4UT2UT1ATTRAN2k Time Trial
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120UT12:10 - 2:162:12-2:192:15-2:222:18 - 2:258-10 min20-263/4My actual sessions2:22.22:14.72:15.41:59.01:53.71:58.6
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120AT2:04 - 2:102:07-2:122:09-2:152:12 - 2:1810-12 min26-3032:20.82:12.92:08.81:59.31:52.9
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130TR1:53 - 2:041:56-2:071:58-2:092:01 - 2:1212-15 min28-3222:12.82:08.61:58.51:52.6
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135AN1:50 - 1:531:52-1:561:55-1:581:57 - 2:0115-20 min30-3412:13.52:07.31:59.91:53.9
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2:10.21:59.11:53.0
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British Rowing Intermediate
https://www.britishrowing.org/wp-content/uploads/2018/03/BR_Go_Row_A4_Intermediate_Training_Plan_P3-6.pdf
Warm up: "8-10 minutes for a Level 4 workout, and 15-20’ for Level 1. The shorter and more intense the workout, the longer the period of preparation. Include several minutes of low-intensity low-cadence rowing at your designated warm-up intensity, interspersed with an occasional power 10 or 20. After completing the warm-up, before starting the actual workout, you should be sweaty and breathing harder than at rest. Warm-up is necessary to give your circulatory system time to open up capillaries in the active muscle, to allow your heart rate and stroke volume to expand, to begin the sweating (cooling) process, to mobilize your energy stores and activate the necessary metabolic pathways, etc. Next to poor pacing strategy, probably the most common reason athletes under-perform during workouts or while racing is failure to properly warm up. Let’s not sacrifice the benefits of so much hard work by ignoring so simple a process."2:09.81:59.61:53.1
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WeekDAY 1DAY 2DAY 31:54.61:51.7
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5 x 2 min row (SPM 20,22,24,22,20)
2 x 3 x 1 min row (90 secs/3 mins)
Other cardio 10-15 mins
I read the wrong pace and thought I was doing UT1
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6 x 2 min row (SPM 20,22,24,24,22,20)
2 x 3 x 1 min row (90 secs/2 mins)
Other cardio 10-15 mins
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7 x 2 min* row (SPM 20,22,24,26,24,22,20) *4th rep is 1 min
2 x 3 x 1 min row (60 secs/3 mins)
Other cardio 10-15 mins
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7 x 2 min row (SPM 20,22,24,26,24,22,20)
2 x 3 x 1 min row (60 secs/3 mins) 26-28SPM, 24-26SPM
Other cardio 10-15 mins
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5 x 3 min* row (SPM 20,22,24,22,20) 3rd rep is 2 min
2 x 1km (4 mins)
Other cardio 10-15 mins
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5 x 3 min row (SPM 20,22,24,22,20)
2 x 3 x 1 min row (60 secs/2 mins)
Other cardio 10-15 mins
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3,2,1,1,1,2,3 min row (SPM 20,22,24,2,24,22,20)
2 x 1km (2.5 mins)
Other cardio 10-15 mins
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82000m row
Other cardio 10-15 mins
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