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Indoor Sport Services Training Guide
Our Indoor Rowing Training Guide is the ultimate training resource for the Indoor Rower.
Written by top education and coaching specialists, it includes information on technique and training,
with programmes on cross-training, 2,000m and marathon race training, weight management and keep fit.
There are guest chapters written by top names such as Jurgen Grobler and Chris Shambrook as well as
dedicated sections on psychology, nutrition and weight training.
Preset Programmes - 40 Minute Fitness
<< 20 Minute Fitness2,000m Race Training >>
Target Group: People who can devote up to an hour to a training session.
The 40 minute fitness programme is based on the periodisation of training (see Periodisation of Training in Section 1 : Before and After Exercise), training heart rate (see Training Intensity in Section 3 : Physiology) and the training bands (see Training Bands in Section 3 : Physiology).
The session length, in terms of work, is up to 40 minutes but this does not include time for warm-up, cool down or stretching. Depending on the amount of rest you require, some sessions may overrun the allotted 40 minutes slightly.
This programme (Table 5.4) has been written for anybody who wishes to train from three to five times per week. If you train three times a week, follow the programme for sessions 1, 2 and 3. For four sessions add on Session 4, and for five sessions complete all sessions.
| 40 Minute Fitness Programme, 3-5 Sessions per Week |
| Session |
Light Week |
Medium Week |
Heavy Weight |
| PREPARATION PERIOD |
| 1 | 1 x 30' UT1 18spm | 1 x 30' UT1 20spm | 1 x 30' UT1 22spm |
| 2 | 3 x 10' UT1 20spm | 3 x 10' UT1 22spm | 3 x 10' UT1 24spm |
| 3 | 2 x 15' UT1 20spm | 2 x 15' UT1 22spm | 2 x 15' UT1 24spm |
| 4 | 3 x 10' UT1 22spm | 3 x 10' UT1 23spm | 3 x 10' UT1 24spm |
| 5 | 1 x 30' UT2 18spm | 1 x 40' UT2 18spm | 1 x 40' UT2 20spm |
| DEVELOPMENT PERIOD |
| 1 | 3 x 7' AT 26spm | 4 x 7' AT 26spm | 4 x 7' AT 28spm |
| 2 | 2 x 15' UT1 20spm | 2 x 15' UT1 22spm | 2 x 15' UT1 24spm |
| 3 | 4 x 6' AT 26spm | 4 x 6' AT 28spm | 5 x 6' AT 28spm |
| 4 | 3 x 10' UT1 22spm | 3 x 10' UT1 23spm | 3 x 10' UT1 24spm |
| 5 | 1 x 40' UT2 18spm | 1 x 40' UT2 20spm | 1 x 40' UT2 20spm |
| CONSOLIDATION PERIOD |
| 1 | 5 x 3' TR 28spm | 6 x 3' TR 28spm | 6 x 3' TR 30spm |
| 2 | 2 x (6 x 1') AN 32spm | 3 x (6 x 45 sec) AN 34spm | 3 x (6 x 45 sec) AN 36spm |
| 3 | 6 x 2' TR 30spm | 2 x (4 x 2') TR 30spm | 2 x (4 x 2') TR 32spm |
| 4 | 4 x 6' AT 26spm | 4 x 6' AT 28spm | 5 x 6' AT 28spm |
| 5 | 3 x 10' UT1 20spm | 3 x 10' UT1 22spm | 3 x 10' UT1 24spm |
Notes for Table 5.4
- 1 x 20' UT1 20spm means row for 20 minutes in your UT1 heart rate range at 20 strokes per minute.
- 2 x 8' UT1 20spm means row for eight minutes in your UT1 heart rate range at 20 strokes per minute, with
a short rest of three to four minutes, then repeat.
- 6 x 1' AN 32spm means row one minute intervals in your AN heart rate range, with at least one to two
minutes rest between each piece of work, repeat six times.
- 4 x 2'TR 30spm means row for two minutes in your TR heart rate at 30 strokes per minute with 30 to 90
seconds rest, repeat four times.
- Sessions 1 to 3 are fairly hard workouts as they are designed for people only completing three training
sessions each week. The less training you do each week the harder the individual sessions need to be so
that cumulatively you are doing enough work for it to be beneficial. As you complete more sessions per
week the training load of the extra sessions can be reduced. Therefore sessions 4 & 5 are lighter workouts.
When completing more than three sessions a week we recommend you adjust the sequence of the
sessions to give a more balanced mix of light and hard sessions throughout the week.
