ABCDEFGHIJKLMNOPQRSTUVWXYZ
1
Weekly Intention
OFF/RECOVERY
TUT + GWtsLR + self careLC + GWtsLR + self careLE + BurstsLC + EWts
2
SundayMondayTuesdayWednesdayThursdayFridaySaturday
3
Wk 131-Dec1-Jan2-Jan3-Jan4-Jan5-Jan6-Jan
4
FOCUS ON MOBILITY, STABILITY, STRENGTH.RECOVER /
CHILL		2024 HERE WE COME!
LE/TUT
4x15',2'R (set 1 builders @SR28; pyr @SR26/28/30)
+GWts		LE (70-80%HR)
2x25', 2-3'R
@SR20-22
+ self-care		LC (90+% HR)
2x[(3x6',6'R),8'R]
SR 24/26/28 per 3'/2'/1' within each 6'
+GWts		LR (60-65%HR)
40' Choice or OFF if you need it, but be sure to at least do something mobility-related.
+Long self-care.		LE (70-75%HR)
60' XT choice with 6 x 20" sprints at end (at least 2' LE between sprints)
LC (85+% HR)
2x15',8'R
SR 24/26/28/30/30+ per 5'/4'/3'/2'/1'
+EWts
5
Wk 27-Jan8-Jan9-Jan10-Jan11-Jan12-Jan13-Jan
6
Feel free to XT as much as you would like.RECOVER /
CHILL		LE/TUT
4x15',2'R (set 1 builders @SR28; pyr @SR26/28/30)
+GWts		LR/LE (65-75%HR)
2x30', 2-3'R
@SR20-22
+ self-care		LC (90+% HR)
2x[(3x6',6'R),8'R]
SR 26/28/30 per 3'/2'/1' within each 6'
+GWts		LR (60-65%HR)
45' Choice or OFF if you need it, but be sure to at least do something mobility-related.
+Long self-care.		LE (70-75%HR)
65' XT choice with 6 x 20" sprints at end (at least 2' LE between sprints)
LC (85+% HR)
2x15',8'R
SR 24/26/28/30/30+ per 5'/4'/3'/2'/1'
+Optional EWts
7
Wk 3 14-Jan15-Jan16-Jan17-Jan18-Jan19-Jan20-Jan
8
Feel free to XT as much as you would like.RECOVER /
CHILL		LE/TUT
4x15',2'R (set 1 builders @SR28; pyr @SR26/28/30)
+GWts		LE (70-80%HR)
2x25', 2-3'R
@SR20-22
+ self-care		LC (90+% HR)
2x[(3x6',6'R),8'R]
SR 26/28/30 per 3'/2'/1' within each 6'
+GWts		LR (60-65%HR)
45' Choice or OFF if you need it, but be sure to at least do something mobility-related.
+Long self-care.		LE (70-75%HR)
60-70' XT choice with 6 x 20" sprints at end (at least 2' LE between sprints)
LC (88+% HR)
2x18',8'R
#1-SR 24/26/28; #2-SR26/28/30 per 6' within each
+EWts
9
Wk 4 R21-Jan22-Jan23-Jan24-Jan25-Jan26-Jan27-Jan
10
Feel free to XT as much as you would like.RECOVER /
CHILL		LE/TUT
3x15',2'R (skip set 3, do only sets 1,2,4;
Pyr SR28/30/32)
+GWts (maintenance loads)		LR (60-65%HR)
40' Choice or OFF if you need it, but be sure to at least do something mobility-related.
+Long self-care.		LC (90+% HR)
3x[(2x6',6'R),8'R]
SR 26/28/30 per 2' within each 6'
+GWts (light loads)		LR (60-65%HR)
35' Choice or OFF if you need it, but be sure to at least do something mobility-related.
+Long self-care.		LE (70-75%HR)
50-60' XT choice with 6 x 20" sprints at end (at least 2' LE between sprints)		LD/LC
(~88% up to max as you progress)
20' Piece
SR24/26/28/28+ per 5'
+Optional EWts
11
12
RACE PREP4-6k Broken Pieces: same as below, except: tempo row at ~race distance done as hard steady at SR22/24 with 4-6 x 20-30 strokes at race speed, 2 beats below race rate.
2K Broken Pieces: same as below, except: Start ~400m, Start ~750m, Base ~1k-1250, Sprint ~500m (all at equal rest)
1k Broken Pieces: Race Warm Up, then (on the course, if possible): Start 250m, (equal rest) Start 400m, (equal rest), Base ~600m, (equal rest), Sprint 250m (equal rest). If you would like to also practice a short extra start or sprint, do so at your discretion (per rest needs). All of these should be done as you would race them.
Race Walkthrough (RWT): Race warm up for practice, then on the course (if possible), do an abbreviated start at pressure, then lengthen to hyperfocused hard steady @SR22. At focus points along course, build with legs to SR24-26 for focus calls/"moves" then lengthen back smoothly to hard steady @SR22. You may do a full build to pressure and race rate through the last 150-250m or so if you would like. Solid, confident, stoked row.
13
14
Travel/XT:During Travel, make direct XT exchanges: e.g. 4x15',2'R TUT = Run/bike/etc. with the same bursts & intensities, but if run, during rest periods do 20-30 walking lunges while simultaneously doing chest opener stretches (Ws or Ts). Give yourself ~30" of brisk walking before starting next interval.
Whenever you run long (45' or more) whether traveling or at home: Do a set of walking lunges with W, T, and/or overhead reaches at your midway point to reset the joints/system.
15
16
NOTES FOR ALL DAYS:>DYNAMIC WARMUP BEFORE EVERY SESSION.
>10-20' SELF CARE AT END OF EVERY DAY (foam roll, hot/cold contrast, compression, stretching)
>BACK TO BACK SESSIONS? Eat something and take at least 45-60' between sessions.
>ANY EXTRA TIME--SLEEP, HYDRATE, REST, ENJOY/FRIEND/FAMILY TIME
>WHEN YOU SHIFT RATES--Build with the legs.
>WHEN YOU LENGTHEN RATES--Can you hit your rate in 1-2 strokes? Big exhale, relax, strong shove to keep it light.
>For MORE TOTAL VOLUME? Add 30-60' LR/LE (XT/Choice) on Monday and/or Friday.
>For LESS TOTAL VOLUME? Err on the side of recovery. XT whenever you want, but aim to do LC on erg or water.
17
18
INTENSITY REMINDERS:LR~60-65% HRMAX
19
LE~70-80% HRMAX
20
LD~85-88% HRMAX
21
LC1~92% HRMAX
22
LC2>95% HRMAX
23
HRMAXFrom Step Test or Other True Max Test (such as 2k or 10'T)
24
If NO TRUE MAX known, calculate each of the below equations & use a common ground until true max is known.
25
Option A [220 - age] (Least accurate--This has a standard deviation of +/- 10bpm.)
26
Option B [208 - (0.7 x age)]
27
Option C [211 - (0.64 x age)]
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100