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    12 Week Training Program - Beginner

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    89hk9n22m8
    Rowing

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    12 Week Training Program - Beginner

    Uploaded by

    89hk9n22m8
    3 views13 pages
    Rowing

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    © © All Rights Reserved

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    Rowing

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    3 views13 pages

    12 Week Training Program - Beginner

    Uploaded by

    89hk9n22m8
    Rowing

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 13

    www.decentrowing.

    com

    Comments Include additional stretching sessions at home in the evenings, daily if possible
    Please tick the box next to each session when complete to help maintain focus
    It is important to work on technique to get the best speed improvements
    www.decentrowing.com

    MON TUE WED THU


    Days Until Race 83 82 81 80
    ROW □ ROW □
    8km Row 8km Row
    AM OFF HR Zone 2 Technique OFF HR Zone 2 Technique

    Week

    1 GYM □ ERGO □
    Strength 16min @R18-20 OFF
    PM & OFF HR Zone 2 -Technique
    Core
    Stretch 30min □ Stretch 30min □ Stretch 30min □ Stretch 30min □

    MON TUE WED THU


    Days Until Race 76 75 74 73
    ROW □ ROW □
    9 km Row 9 km Row
    AM OFF HR Zone 2 Technique OFF HR Zone 2 Technique

    Week

    2 GYM □ ERGO □
    Strength 20min @R18-20 OFF
    PM & OFF HR Zone 2 -Technique
    Core
    Stretch 30min □ Stretch 30min □ Stretch 30min □ Stretch 30min □

    MON TUE WED THU


    Days Until Race 69 68 67 66
    ROW □ ROW □
    www.decentrowing.com

    10km Row 10km Row


    AM OFF HR Zone 2 Technique OFF HR Zone 2 Technique

    Week

    3 GYM □ ERGO □
    Strength 22min @R18-20 OFF
    PM & OFF HR Zone 2 -Technique
    Core
    Stretch 30min □ Stretch 30min □ Stretch 30min □ Stretch 30min □

    MON TUE WED THU


    Days Until Race 62 61 60 59
    ROW □ ROW □
    9km Row 9km Row
    AM OFF HR Zone 2 Technique OFF HR Zone 2 Technique

    Week

    4 GYM □ ERGO □
    Strength 24min @R18-20 OFF
    PM & OFF HR Zone 2 -Technique
    Core
    Stretch 30min □ Stretch 30min □ Stretch 30min □ Stretch 30min □
    www.decentrowing.com

    MON TUE WED THU


    Days Until Race 55 54 53 52
    10km Row 10km Row
    ROW □ ROW □
    AM OFF HR Zone 2 Technique OFF HR Zone 2 Technique

    Week

    5 GYM □ ERGO □
    Strength 28min @R18-20 OFF
    PM & OFF HR Zone 2 -Technique
    Core
    Stretch 30min □ Stretch 30min □ Stretch 30min □ Stretch 30min □

    MON TUE WED THU


    Days Until Race 48 47 46 45
    ROW □ ROW □
    11km Row 11km Row
    AM OFF HR Zone 2 Technique OFF HR Zone 2 Technique

    Week

    6 GYM □ ERGO □
    Strength 30min @R18-20 OFF
    PM & OFF HR Zone 2 -Technique
    Core
    Stretch 30min □ Stretch 30min □ Stretch 30min □ Stretch 30min □

    MON TUE WED THU


    Days Until Race 41 40 39 38
    www.decentrowing.com

    ROW □ ROW □
    10km Row 10km Row
    AM OFF HR Zone 2 Technique OFF HR Zone 2 Technique

    Week

    7 GYM □ ERGO □
    Strength 2x16min @R18-20 OFF
    PM & OFF HR Zone 2 -Technique
    Core
    Stretch 30min □ Stretch 30min □ Stretch 30min □ Stretch 30min □

    MON TUE WED THU


    Days Until Race 34 33 32 31
    ROW □ ROW □
    11km Row 11km Row
    AM OFF HR Zone 2 Technique OFF HR Zone 2 Technique

    Week

    8 GYM □ ERGO □
    Strength 2x 17min @R18-20 OFF
    PM & OFF HR Zone 2 -Technique
    Core
    Stretch 30min □ Stretch 30min □ Stretch 30min □ Stretch 30min □
    www.decentrowing.com

    MON TUE WED THU


    Days Until Race 27 26 25 24
    ROW □ ROW □
    12km Row 12km Row
    AM OFF HR Zone 2 Technique OFF HR Zone 2 Technique

    Week

    9 GYM □ ERGO □
    Strength 5x1min @Race Rating OFF
    PM & OFF Max Effort
    Core 5 min rest inbetween
    Stretch 30min □ Stretch 30min □ Stretch 30min □ Stretch 30min □

    MON TUE WED THU


    Days Until Race 20 19 18 17
    ROW □ ROW □
    11km Row 11km Row
    AM OFF HR Zone 2 Technique OFF HR Zone 2 Technique

    Week

    10 GYM □ ERGO □
    Strength 5x2min @Race Rating OFF
    PM & OFF Max Effort
    Core 5 min rest inbetween
    Stretch 30min □ Stretch 30min □ Stretch 30min □ Stretch 30min □

    MON TUE WED THU


    Days Until Race 13 12 11 10
    www.decentrowing.com

    ROW □ ROW □
    12km Row 12km Row
    AM OFF HR Zone 2 Technique OFF HR Zone 2 Technique

    Week

    11 GYM □ ERGO □
    Strength 5x3min @Race Rating OFF
    PM & OFF Max Effort
    Core 5 min rest inbetween
    Stretch 30min □ Stretch 30min □ Stretch 30min □ Stretch 30min □

    MON TUE WED THU


    Days Until Race 6 5 4 3
    ROW □ ROW □
    8km Row 8km Row
    AM OFF HR Zone 2 Technique OFF HR Zone 2 Technique

    Week

    12 GYM □ ERGO □
    Strength 4x3min @Race Rating OFF
    PM & OFF Max Effort
    Core 5 min rest inbetween
    Stretch 30min □ Stretch 30min □ Stretch 30min □ Stretch 30min □
    www.decentrowing.com

    FRI SAT SUN


    79 78 77
    ROW □
    8km Row
    OFF HR Zone 2 Technique OFF

    RUN or BIKE □
    20min
    HR Zone 2 OFF

    Stretch 30min □ Stretch 30min □ Stretch 30min □

    FRI SAT SUN


    72 71 70
    ROW □
    9 km Row
    OFF HR Zone 2 Technique OFF

    RUN or BIKE □
    25min
    HR Zone 2 OFF

    Stretch 30min □ Stretch 30min □ Stretch 30min □

    FRI SAT SUN


    65 64 63
    ROW □
    www.decentrowing.com

    10km Row
    OFF HR Zone 2 Technique OFF

    RUN or BIKE □
    30min
    HR Zone 2 OFF

    Stretch 30min □ Stretch 30min □ Stretch 30min □

    FRI SAT SUN


    58 57 56
    ROW □
    9km Row
    OFF HR Zone 2 Technique OFF

    RUN or BIKE □
    25min
    HR Zone 2 OFF

    Stretch 30min □ Stretch 30min □ Stretch 30min □


    www.decentrowing.com

    FRI SAT SUN


    51 50 49
    10km Row
    ROW □
    OFF HR Zone 2 Technique OFF

    RUN or BIKE □
    30min
    HR Zone 2 OFF

    Stretch 30min □ Stretch 30min □ Stretch 30min □

    FRI SAT SUN


    44 43 42
    ROW □
    11km Row
    OFF HR Zone 2 Technique OFF

    RUN or BIKE □
    35min
    HR Zone 2 OFF

    Stretch 30min □ Stretch 30min □ Stretch 30min □

    FRI SAT SUN


    37 36 35
    www.decentrowing.com

    ROW □
    10km Row
    OFF HR Zone 2 Technique OFF

    RUN or BIKE □
    30min
    HR Zone 2 OFF

    Stretch 30min □ Stretch 30min □ Stretch 30min □

    FRI SAT SUN


    30 29 28
    ROW □
    11km Row
    OFF HR Zone 2 Technique OFF
    incl. 1x250m Race Pace

    RUN or BIKE □
    35min
    HR Zone 2 OFF

    Stretch 30min □ Stretch 30min □ Stretch 30min □


    www.decentrowing.com

    FRI SAT SUN


    23 22 21
    ROW □
    12km Row
    OFF incl. 2x250m Race Pace OFF

    RUN or BIKE □
    40min
    HR Zone 2 OFF

    Stretch 30min □ Stretch 30min □ Stretch 30min □

    FRI SAT SUN


    16 15 14
    ROW □
    11km Row
    OFF incl. 3x250m Race Pace OFF

    RUN or BIKE □
    35min
    HR Zone 2 OFF

    Stretch 30min □ Stretch 30min □ Stretch 30min □

    FRI SAT SUN


    9 8 7
    www.decentrowing.com

    ROW □
    12km Row
    OFF incl. 4x250m Race Pace OFF

    RUN or BIKE □
    40min
    HR Zone 2 OFF

    Stretch 30min □ Stretch 30min □ Stretch 30min □

    FRI SAT SUN


    2 1 0
    ROW □
    6km Row
    OFF HR Zone 2 Technique Race Day
    incl. 2x250m Race Pace

    RUN or BIKE □
    30min
    HR Zone 2 OFF
    (Optional)
    Stretch 30min □ Stretch 30min □ Stretch 30min □

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