Training for rowing is predominantly endurance (aerobic) based. This includes rowing for long durations (30 up to 120min) at a steady state (60-70% intensity). Strength, power, skill and flexibility are other key elements to rowing training; these are achieved by including cross training exercises such as weights, stretching, other forms of exercise as well practicing rowing technique.

A structured training program is crucial towards achieving your goals. The program should allow for a progression in training loads, include a variety of workouts (changing intensity and volume) as well as a cycle in training (mixing periods of rest with high intensity and volume workouts). Warming up, cooling down, stretching, heart rate training and monitoring progress are other fundamental aspects of a structured training program.

Training for rowing can be separated into the following topics:

1) Know the Goal
2) Warm Up & Cool Down
3) Stretching
4) The Workout
5) Heart Rate Training
6) Monitoring Progress (Lesson 3)

To be eligible for this course you must have passed test for module 1.