How to prepare for World Rowing Indoor Sprints

Every week we will be giving you a workout that will help you prepare for the Indoor Sprints. These workouts have been designed by Cameron Nichol. Dr Cameron Nichol is a medical doctor, two-time world silver medallist in rowing for Great Britain and founder of RowingWOD, a company dedicated to indoor rowing.

As Nichol says; “Work hard, commit to the workouts and see how you get on.”

Follow the weekly workout through our Facebook pages: World Rowing Indoor or World Rowing Post your photos on Facebook or Instagram using #indoorsprints. Show us how your training is going.

The World Rowing Indoor Sprints is an internationally sanctioned virtual rowing event and anyone in the world can participate no matter what age, country or ability.  

The details

• Race 1000 metres on the Concept2 Indoor Rower (Model A-E rowers only, no Dynamic or indoor rowers on Slides) between March 10-12, 2017.
• Enter your time in the Concept2 Online Logbook by 9am GMT on 14 March 2017.
• Medals will be awarded to the top three male and female times in each of the age categories.
• Lightweight categories are offered for those aged 19 and over.
• Para-rowing categories include; LTA, TA and AS

World Rowing Indoor Sprint Training 1
5 x 400m row, with 5 minute rest between
This workout gives you five opportunities to go fast over 400m. Each interval should be done as if you were starting a time trial and should be done from a standing/stationary start. For rounds one to four, do not sprint towards the end. Instead, stay on your race rate and keep the length in your stroke. Push as hard as you can while keeping the rate constant and length long, even in the last 200m.

For the final round, you are allowed to go as fast as you can.
Between rounds, ensure you are moving and staying ready to attack the next interval.
Cool down and move well after the session.

Are you in?