A typical 2km race is at least 20% anaerobic, typically coming from strength required to propell the boat quickly. Weight training is normally used to improve this, but can be done on an erg. To improve strength using weights athletes should train the muscles specific to rowing (legs and back). Using reps of 3-5 at approximately 80% of 1 rep max will help to improve maximal strength, without large unwanted gains in mass, particulary for lightweight athletes.
This is normally done on an erg or on the water, but could be done whilst X-training on a bike, running or swimming. Long training sessions at a steady state are normally best for improving aerobic capacity so you feel the burn later on. Training at a UT2 (oxygen utilization) zone for 45-60 minutes is typically done by all rowers and comprises most of the training plan, after all it accounts for up to 80% of the 2km race. UT2 is an intensity which can be held for the full duration, and should be comfortable enough so the athlete is able to speak throughout the erg normally 65-75% maximimum heart rate. Training at this intensity will promote capillirisation around the muscles, a stronger heart and more effective energy transfer.
Increasingly popular is interval training, this will work at and above the aerobic threshold allowing the athlete to build up unwanted bi products of exercise, before resting so that the body become accustomed to removing it and more tolerant to its effects. Working at an AT (anaerobic threshold) intensity will be for 3-5 minutes with 2-3 minutes rest.
To achieve a longer stroke and therefore faster more effective rowing hamstring flexibility is very important. You should stretch for more than 30 seconds after every training session to improve the range of motion. Core stability will help to keep the stroke length effective even when stretched over, performing planks, crunches and othe fun stabilising exercises will help to increase the power transfer from the foot stretcher, through the quads, back, and arms to the blade.
60 minute erg, damper at 4, rating 18-22 spm
3*15 minute erg, damper at 4, rating 24 spm with 2min rest
6*5 minute erg, damper at 5-6, rating 26-28 spm, with 3 minute rest
30*30 second erg, damper at 10, rating 18-20spm maximum pressure, 30 seconds rest
3*5 sets of weights at 80% 1RM, exercises include front squat, back squat, calf raises, upright row, bent over row, bench press, bench pull.
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