Speed Training Workout
Get stronger, faster and more powerful! Improving your speed isn't always essential at first, but incorporating speed training will improve your rowing overall.
What is Speed Training?
Speed training on a rowing machine is a great way to increase your power and speed. The workout involves performing intervals of high-intensity rowing followed by rest periods.
You will start with a warm-up of low-intensity rowing, then increase the intensity for the intervals. During each interval, you should aim to row as fast as you can while maintaining good form. After each interval, you will take a short rest period before starting the next one.
Do I need to do improve my speed?
Our main purpose when performing speed training is to increase your power and speed. This will help you perform better in your long term rowing training on top of other sports and activities.
Even better, the high intensity will quickly burn calories while improving your cardiovascular endurance and muscular strength.
When and how often?
Speed training on a rowing machine should generally be done once every week or two, depending on your fitness level and goals. With high intensity workouts like this, it is important to listen to your body and adjust the intensity and duration of your workouts accordingly. Always make sure to take rest days in between your speed training sessions to allow your body to recover. (Before you train, make sure you are using this technique for faster split times)
The workout:
Try to maintain or beat the distance of your previous interval.
WARM UP (5:00)
- 5:00 - Row at 20 SPM (Strokes Per Minute)
INTERVAL 1 (10:00)
- 1:00 - Row at 30 SPM
- 1:00 - Rest (For rest periods you can choose between rowing at a very low intensity or doing nothing at all)
- 1:00 - Row at 30 SPM
- 1:00 - Rest
- 1:00 - Row at 28 SPM
- 1:00 - Rest
- 1:00 - Row at 30 SPM
- 1:00 - Rest
- 1:00 - Row at 28 SPM
- 1:00 - Rest
INTERVAL 2 (10:00)
- 1:00 - Row at 30 SPM
- 1:00 - Rest (For rest periods you can choose between rowing at a very low intensity or doing nothing at all)
- 1:00 - Row at 30 SPM
- 1:00 - Rest
- 1:00 - Row at 28 SPM
- 1:00 - Rest
- 1:00 - Row at 30 SPM
- 1:00 - Rest
- 1:00 - Row at 28 SPM
- 1:00 - Rest
INTERVAL 3 (10:00)
- 1:00 - Row at 30 SPM
- 1:00 - Rest (For rest periods you can choose between rowing at a very low intensity or doing nothing at all)
- 1:00 - Row at 30 SPM
- 1:00 - Rest
- 1:00 - Row at 28 SPM
- 1:00 - Rest
- 1:00 - Row at 30 SPM
- 1:00 - Rest
- 1:00 - Row at 28 SPM
- 1:00 - Rest
COOL DOWN (5:00)
- 5:00 - Row at 20 SPM
