The Session

Once you have decided what the aims of your training are (see Training Advice) there are a number of different training sessions that can be used. This section aims to give you an idea of what sessions are available and which to use to meet your aims.

Losing Weight

The best way to maximise your energy output is to row at a relatively low intensity for as long as you have time.

Example: if you have only one hour to train you should row at an intensity that allows you to complete the whole session. You should maximise the distance covered whilst maintaining good technique.

If you find this too monotonous intersperse your training with Interval or Fartlek training.

Interval Training

These are a series of short to medium pieces with rest intervals in between. The rest allows you to partially recover between each interval, the consequence being that you can exercise either for longer or more intensely. The duration and intensity for each interval depends on the session goals.

The training effect derived from the session depends on how intensely you row. However with this type of training it is important that all the repetitions are completed in either the same time or with the same distance.

Fartlek Training

Fartleks are periods of light to moderate exercise interspersed with high output bursts. This type of training is very good for maintaining motivation during long sessions, as well as being an excellent method of improving general fitness.

The following are examples of Fartlek training:

5km row
200 metres high intensity burst followed by 200m low intensity and 600m moderate intensity rowing. This should be repeated 5 times.

20 minute row
1 minute hard rowing, 1 minute light rowing and 3 minutes moderate intensity rowing. This should be repeated 4 times.

This type of training is very flexible however, the duration of the bursts should be kept short so that the moderate intensity element can be sustained at a reasonable level.

Training for Fitness

The rowing machine is an excellent tool for developing fitness and can form part of any training regime. The rowing sessions built into a programme must complement any other training being performed (i.e. weights, running or fitness classes). If you can train 2-3 times a week you might want to mix the session to achieve a balanced programme.

The following are examples of sessions to increase fitness

Aerobic training session (base level fitness) 20-40 minutes of moderate intensity rowing at a steady stroke rate (18-22 strokes per minute).

Pyramids This is a continuous session that increases the strokes per minute (spm) and intensity (gradually) before returning to a steady stroke rate and a lower intensity, for example:

4 minute @ 18 spm, 3 minute @ 20 spm, 2 minute @ 22 spm, 1 minute @ 24 spm, 2 minute @ 22 spm, 3 minute @ 20 spm, 4 minute @ 18 spm = Total 19 minutes

Fartlek Training see above description.

Getting Faster or Training for Competition

Those who are more experienced at using the rowing machine and have a specific aim in mind, i.e. to improve their 2km time, need to be aware of periodisation.  You require approximately 6-8 weeks of higher intensity training to maximise your speed (remember to take into account other training sessions you may be performing).  During the build-up to your time trial, race or competition you will need to incorporate more lactate tolerance sessions (speed), varying the duration and rest period.  As a consequence there will be less of the other sessions, particularly the lactate threshold, as you will need more time to recover.

Lactate threshold session (develop aerobic capacity – general fitness)

Usually this is performed using interval training although it can be incorporated into Fartlek and continuous sessions.  Lactate threshold training is reasonably intense and you will be fatigued at the end.  You will need to be technically proficient as the stroke frequency can be between 24-32 spm.

An example of this:

 Lactate tolerance and removal

These are short but very high intensity sessions.  They produce high levels of fatigue and as such require solid technique.  They do not use many calories for the effort they require, but are excellent at developing the ability to produce energy quickly (anaerobically) and resist the effects of lactic acid.  It is almost exclusively performed using interval or Fartlek training at high stroke frequencies.