I have a question about how to schedule the conditioning workouts in the Rowing Template. The template lists (and numbers) the Rowing Sessions in the following order: LISS, LISS, Aerobic Interval, Aerobic Interval, High Intensity Interval, and High Intensity Interval. Some weeks do not have every type of workout in that week. This implies that I should do the sessions in that order during the week. On the other hand, in the PDF that came with the template, the recommended training week lists the conditioning sessions in the following order: High Intensity Interval, LISS, Aerobic Interval, Aerobic Interval, High Intensity Interval, LISS. Is there a recommended order for the conditioning workouts? Would it be best not to do the same type of workout two days in a row? As long as all the workouts get done during the week does the order matter? Thanks.
Hey James,
Thanks for the post. There’s actually no preferred order for the conditioning workouts in the rowing template. You nailed it when you said “As long as all the workouts get done”. That’s the biggest factor and we would advise scheduling the specific sessions based on your preferences.
-Jordan
Can you guys do high intensity on rowing? I am 50, my VO2 Max measured is when in get to around 170 bpm. I can get there only from running though. Sled work and rowing keeps me below that. Rowing intervals for 4 mins to take heart rate up to that level seem impossible
You’ll need to row faster and harder, in that case. Any idea what your power output is in watts when you’re on the erg?
I checked, we don’t have wattage but I am rowing above 40 strokes/min speed at the highest resistance of 10. Fyi, while running 5k I am under 23 minutes
Hmm, I’d want to look at your technique and have some revisions. The rower itself may be lmiiting, though that’s not my first thought. For reference, 40 strokes per minute at a resistance of 10 on a concept 2 rower is far too fast and too hard for most folks’ conditioning work, as it gets anaerobic very, very quickly (the opposite problem of what you’re having). The rowing drill videos included in the template may be helpful as I suspect your rowing technique is not letting you really get your body to work.
@Bossdk Just wanted to jump in and mention that we have the option of a quick rowing form check as part of our form check options as well! Might be useful!
Here goes the 45s video. FullSizeRender
I did 5 mins of rowing immediately after doing 30 mins of zone 2 on treadmill next to it where my heart was at 130 or slightly above.
Keeping stroke rates of 35 to 40 per minute, when my stroke rate was near 40 my heart rate would near 140, but even toward the end of 5 min block if I slowed to 35 strokes per minute, my heart rate fell below 130.