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.

Name
Email

Preset Programmes - 110,000m Marathon Programme Cycle 4

<< 110,000m Marathon Programme Cycle 3 110,000m Marathon Programme Cycle 5 >>

Table 5.21

110,000m Marathon Training Plan
Cycle 4
Week 13	Distance	Type	Work	Damper
Day 1	12,000m	LT	4,000m @ MP/4,000m@ 10kP/4,000m @ HMP	SS
Day 2	11,000m	VO2 Max	2 x Alternate (2,000m @ 5kP/3,000m @ MP)	SS
Day 3	5,000m	GE	5,000m @ MP	SS
Day 4	12,000m	LT	2 x (2,000m @ MP/2,000m @ 10 kP/2,000m @ HMP)	SS
Day 5	10,000m	VO2 Max	3 x Alternate (1,000m @ 5kP/2,000m @ MP)	SS
Day 6	25,000m	GE	25,000m @ MP	SS
Totals	75,000m
Targets	75,000m

Week 14	Distance	Type	Work	Damper
Day 1	15,000m	LT	5,000m @ MP/5,000m @ 10 kP/5,000m @ HMP	SS
Day 2	11,000m	VO2 Max	2 x Alternate (2,000m @ 5kP/3,000m @ MP)	SS
Day 3	12,000m	LT	4,000m @ MP/4,000m @ 10 kP/2,000m @ HMP	SS
Day 4	12,000m	VO2 Max	3 x (1,500m/2,000m)	SS
Day 5	12,000m	LT	2 x (2,000m @ MP/2,000m @ 10kP/2,000m @ HMP)	SS
Day 6	20,000m	GE	20,000m @ MP	SS
Totals	82,000m
Targets	82,000m

Week 15	Distance	Type	Work	Damper
Day 1	12,000m	LT	4,000m @ MP/4,000m @ 10kP/4,000m @ HMP	SS
Day 2	11,000m	VO2 Max	3 x Alternate (1,250m @ 5 kP/2,000m @ MP)	SS
Day 3	18,000m	LT	6,000m @ MP/6,000m @ 10 kP/6,000m @ HMP	SS
Day 4	12,000m	VO2 Max	3 x Alternate (1,500m @ 5kP/2,000m @ MP)	SS
Day 5	12,000m	LT	2 x (2,000m @ MP/2,000m @ 10kP/2,000m @ HMP)	SS
Day 6	25,000m	GE	25,000m @ MP	SS
Totals	90,000m
Targets	90,000m

Week 16	Distance	Type	Work	Damper
Day 1	9,000m	LT	3,000m @ MP/3,000m @ 10kP/3,000m @ HMP	SS
Day 2	11,000m	VO2 Max	3 x Alternate (1,250m @ 5kP/2,000m @ MP)	SS
Day 3	6,000m	GE	6,000m @ MP	SS
Day 4	12,000m	LT	4,000m @ MP/4,000m @ 10kP/4,000m @ HMP	SS
Day 5	12,000m	VO2 Max	3 x Alternate (1,500m @ 5kP/2,000m @ MP)	SS
Day 6	20,000m	GE	20,000m @ MP	SS
Totals	70,000m
Targets	70,000m

Please refer to Marathon Programme Notes for full notes on this table.

Indoor Sport Services Training Guide

Preset Programmes - 110,000m Marathon Programme Cycle 4

Products

What's Hot

Stay In Touch