Rowing Training

Training Models in Rowing: Description, Effect and Energy Requirement
By Thor S. Nielsen
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Group 1: Utilisation training

Physiological requirement: Aerobic training with metabolic balance. Energy covered 100% aerobic or with small amount of anaerobic capacity involved, but without accumulated production of acid lactate.

Physiological effect: Increased capillarisation. Increased enzyme activity. Increased number of Mitochondries. Results: Increased Oxygen utilisation in the muscle fibres recruited, higher anaerobic threshold and better efficiency of maximum VO2.

Technical effect: Automatization of the rowing movement. Improved technical efficiency.


Model A: LSD "Long Slow Distance" (Utilisation 2)

Heart rate: Stroke rate: Km:
A) Rowing 90 minutes 130-150 18-22 16-20
B) 10-15 minutes stretching

Energy-consumption: (Max VO2 6 l/min) (Max VO2 5 l/min)
Calories: 1485 1125
Carbohydrates: 173 131
Fat: 81 62

Total strokes in target-zone: Approximately 1800

Model B: SS "Steady State" (Utilisation 1)

A) Rowing 90 minutes 140-160 22-24 16-20

Energy-consumption: (Max VO2 6 l/min) (Max VO2 5 l/min)
Calories: 1755 1463
Carbohydrates: 265 221
Fat: 67 56

Total strokes in target-zone: Approximately 1980

Group 2: Interval training

Physiological requirement: Training with a relationship of 50/50 to 70/30 of Aerobic/Anaerobic requirement. The accumulated production of acid lactate is low, from 5-7 moll.

Physiological effect: Enlarge and strengthen the heart. Larger stroke-volume. Higher cardiac output. Results: Increased capacity for oxygen transport.

Technical effect: Improved technique in the area of competition. Training of muscular contraction velocity related to competition.


Model C: "30/10" 30 strokes in specified Target-zone - 10 strokes easy. (Transportation)

Heart rate: Stroke rate: Km:
A) Warming up: Rowing 20-30 min. 130-160 18-36 4-5
B) "30/10" x 10 rep. 3 series.
4-5 min. active rest between series. 170-190 33-36 12-14
C) 10-15 minutes stretching

Energy-consumption: (Max VO2 6 l/min) (Max VO2 5 l/min)
Calories: 1770 1425
Carbohydrates: 322 263
Fat: 42 33

Total number of strokes in Target-zone: Approximately: 900

Model D: "17/5" 17 strokes in specified Target-zone - 5 strokes easy. (Transportation)

A) Warming up: Rowing 20-30 min. 130-160 18-36 4-5
B) "17/5" x 20 rep. 3 series.
4-5 min. active rest between series. 170-190 34 12-14
C) 10-15 minutes stretching

Energy-consumption: (Max VO2 6 l/min) (Max VO2 5 l/min)
Calories: 1913 1544
Carbohydrates: 353 289
Fat: 43 33

Total strokes in Target-zone: Approximately 1020

Group 3: Combined training

Physiological requirement: The training will cover both anaerobic and aerobic elements.

Physiological effect: Enlarge and strengthen the heart. Larger stroke-volume. Higher cardiac output. Increased capillarisation, enzyme activity and Mitocondries. Results: Increased capacity for oxygen transport, increased utilisation, higher anaerobic threshold and better efficiency of maximum VO2.

Technical effect: Improved automatisation of rowing movement, improved technique in the area of competition, give the Coach a good possibility to control technique in different rates. Training of muscular contraction velocity related to competition.


Model E: "4-3-2-1" (Automatisation and Transportation)

Heart rate: Stroke rate: Km:
A) Warming up: Rowing 20-30 min. 130-160 18-36 4-5
B) 4-3-2-1 x 4 (24-26-28-32)
4-5 min. active rest between series. 160-180 24-32 12-14
C) 10-15 minutes stretching

Energy-consumption: (Max VO2 6 l/min) (Max VO2 5 l/min)
Calories: 1530 1275
Carbohydrates: 238 202
Fat: 56 45

Total number of strokes in Target-zone: Approximately: 1040

Model F: "3-2-1" (Automatisation and Transportation)

A) Warming up: Rowing 20-30 min. 130-160 18-36 4-5
B) 3-2-1 x 4 (30-32-36)
4-5 min. active rest between series. 170-190 30-36 12-14
C) 10-15 minutes stretching

Energy-consumption: (Max VO2 6 l/min) (Max VO2 5 l/min)
Calories: 1314 1045
Carbohydrates: 221 179
Fat: 40 30

Total strokes in Target-zone: Approximately 770

Group 4: Special training

Physiological requirement: The training will cover both anaerobic and aerobic elements.

Physiological effect: Recruit all muscle-fibres and empty them for glycogen. Enlarge and strengthen the heart. Larger stroke-volume. Higher cardiac output. Increased capillarisation, enzyme activity and Mitocondries.
Results: Increased capacity for oxygen transport, increased utilisation, higher anaerobic threshold and better efficiency of maximum VO2.

Technical effect: Improved automatisation of rowing movement.
Psychological effect: Keep technique under pressure, improve velocity under high level of fatigue.


Model G: "5-25-30-25-2-2-1" (Automatisation and Transportation)
Heart rate: Stroke rate: Km:
A) Rowing 5-25-30-25-2-2-1 min. 130-190 22-36 18-20
Rowing Non Stop
Rate 20-24-26-28-30-32-36
B) 10-15 minutes stretching

Energy-consumption: (Max VO2 6 l/min) (Max VO2 5 l/min)
Calories: 1997 1720
Carbohydrates: 366 317
Fat: 46 39

Total number of strokes in Target-zone: Approximately: 2270

Model H: "Race training" (Automatisation and Transportation)

A) Warming up: Rowing 20-30 min. 130-160 18-36 4-5
B) 3x2000 m
(1000: 30 - 500 m: 32 - 250 m: 34 - 250 m: 36)
15-20 min. active rest between series. 170-190 30-36 10-12
C) 10-15 minutes stretching

Energy-consumption: (Max VO2 6 l/min) (Max VO2 5 l/min)
Calories: 1499 1174
Carbohydrates: 277 182
Fat: 57 43

Total strokes in Target-zone: Approximately 670