First, you will need to determine your baseline split (time per 500 metres). In order to do so, row for ten minutes at an aerobic pace. This means you should be able to talk while rowing. Record your average split time (time per 500 metres). All of the workouts below are based on this split time.

These workouts will help you develop and improve your speed over five weeks, culminating in the World Rowing Indoor Sprints – 1000 metre race. Each workout can be adjusted based on the amount of time you have, your level, experience and more.

Your ten minutes baseline split time will be referred to as “x”. For example, if your split time for ten minutes was 2:30, x is 2:30. If you are instructed to complete a workout at x + 15, you would do the workout at a 2:45 split time.

We know you are busy – so pick and choose these workouts over the five week training period. If you are able to do all six, great! If not, select a few each week and work your way towards the race.

Workout 1 – Build your endurance

Warm up: 5 minutes at x + 5-10 seconds (optional – increase to 10 minutes and take some powerful strokes)

2-4 x 10 minutes at x, rate 18-22.

Cool down: 5 minutes at x+10 seconds

Stretch

Workout 2 – Build power

Warm up: 5 minutes at x + 5-10 seconds (optional – increase to 10 minutes and take some powerful strokes)

10-20 x 30 seconds “on”, 30 seconds “off” – the goal is to work on your power. The 30 seconds “on” should aim to be at x – 15 to 20 seconds. There is not rate, but you will probably be in between 28 and 34. The 30 seconds “off” is complete rest, no pressure movement on the erg.

Cool down: 5 minutes at x+10 seconds

Stretch

Workout 3 – Practice increasing the rate

Warm up: 5 minutes at x + 5-10 seconds (optional – increase to 10 minutes and take some powerful strokes)

20 x 20 strokes increasing rate, 20 strokes steady state. The 20 strokes increasing rate will start at 18 and go up to 36, then back down, increasing and decreasing by 2. The 20 strokes at steady state will stay at rate 18 the entire time.

For example:
1. 20 strokes @ rate 18, 20 strokes @rate 18
2. 20 strokes @ rate 20, 20 strokes @rate 18
3. 20 strokes @ rate 22, 20 strokes @ rate 18
4. 20 strokes @ rate 24, 20 strokes @ rate 18

… continue until 36, then go back down. *For beginners, stop at rate 30 and go back down.

Cool down: 5 minutes at x+10 seconds

Stretch

Workout 4 – Think pyramid

Warm up: 5 minutes at x + 5-10 seconds (optional – increase to 10 minutes and take some powerful strokes)

2-4 x 10 minute pyramid. The pyramid goes 4’3’2’1’. Start 4’ at x at rate 20. 3’ at x-5 seconds rate 24. 2’ at x-10 seconds rate 26. 1’ as fast as you can go. Take 3 minutes rest in between. Repeat 2 to 4 times.

Cool down: 5 minutes at x+10 seconds

Stretch

Workout 5 – Prepare for race day

Warm up: 5 minutes at x + 5-10 seconds (optional – increase to 10 minutes and take some powerful strokes)

Continued warmup: Do a couple practice starts and power 10 pieces. You want to be sure you are ready for these pieces.

This workout will prepare you to do the 1000 metre race. You will simulate the race by breaking it into 250m pieces. The first will simulate the start (aim to bring the rate up quickly and get to a low split as fast as possible). The second and third will simulate the body (aim to settle the rate down to a pace you can hold for 500 metres, think long and powerful strokes). The last will simulate the sprint (aim to increase the rate as you go, remember this is the last bit and you are racing for the line!).

4-6 x 250 metres (see description above). Take 3 minutes of rest between each piece. If you do 6 pieces, you can choose how many “start”, “body” and “sprint” pieces you do. Aim to be at x-20 seconds on all of these pieces. Rate will range based on level and experience, but you will probably be between 28 and 38.

Cool down: 5 minutes at x+10 seconds

Stretch

Workout 6 – Long, low-rate day

Warm up: 5 minutes at x + 5-10 seconds (optional – increase to 10 minutes and take some powerful strokes)

1-2 x 20min at x+ 5-15 seconds, rate 18-22. This should be an “easy” day. Every 5 minutes, think about part of your technique you need to work on. It will help the time pass, and help you improve. For technique tips, click here.

Cool down: 5 minutes at x+10 seconds

Stretch

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USE AT YOUR OWN RISK: This training plan is for informational purposes only. Consult a physician before performing any exercise program, including the programs on this website. It is your responsibility to evaluate your own medical and physical condition, or that of your clients, and to independently determine whether to perform, use or adapt any of the information or content on this website. Any exercise program may result in injury. By voluntarily undertaking any exercise displayed on this website, you assume the risk of any resulting injury.

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