Rowing Training Plan
What is Rowing Training Plan?
An effective rowing training plan follows periodisation principles: dividing the training year into phases (base, build, peak, taper). Most plans follow the "80/20 rule" — approximately 80% of training volume at low intensity (UT2/steady-state) and 20% at high intensity (intervals, race-pace work). A typical week might include 4-5 steady-state sessions (45-60 minutes at conversational pace), 1-2 interval sessions (shorter, harder efforts), and 1-2 rest/cross-training days. Key variables to manipulate are: volume (total metres or minutes per week), intensity distribution, stroke rate targets, and recovery. Training plans should be progressive — gradually increasing volume before adding intensity. Common mistakes include: too much intensity too soon, insufficient steady-state volume, and neglecting recovery.
How Watta Uses Rowing Training Plan
Watta tracks every dimension of your training plan execution: workout volume, intensity distribution via Effort Score, pacing consistency, and physiological load over time. This data helps you verify that your training plan is working and adjust when needed.
Further Reading
- Concept2 Training Resources — Official training guides and workout plans from Concept2.
- Concept2 RowErg Specifications — Technical specifications and performance monitor details.
- World Rowing — The international governing body for the sport of rowing.
Frequently Asked Questions
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