10km row = 5km ergo = 10km run = 30km bike ridevery your training between ergo, run, cycle. don’t...
TRANSCRIPT
For use by the Queensland rowing community while rowing shed are closed due to Covid 19.
EXPLANATION
Dear Queensland Rowers, I've put together a program to try and get you through this difficult time when everyone's rowing sheds have been closed. As you could imagine, it is a difficult to write a program for all of Queensland. So, here is how I would like you to read and undertake this. Use your knowledge of your personal training history to make increases or decreases in the training modality depending on which you chose to use day to day. In the first few weeks of the program I have kept the work on the ergo low as rowers would not be used to doing this much of their weekly training on the ergo. Very your training between ergo, run, cycle. Don’t do all of one and none of the other. Take this opportunity to improve on a weakness of yours. There is a need for rowers to develop / modify this training program to suit their training level.
10km Row = 5km Ergo = 10km Run = 30km Bike Ride The body weight and core circuits are as per the PDF in this folder. Kind Regards, Andrew Service Rowing Queensland High-Performance & Team Manager +61 414 545 469 I [email protected]
Step 3
Step 1
Step 2
Use the Key bellow, showing the equivalent kilometres in each training modality. This is of course very broad and there will certainly be athletes who read this and are strong in one area and weak in another who won't match the equivalent Km's, so please see this as a place to start.
Select which training mode (run / cycle / ergo) you have access to, fitting with the Federal and State Government regulations at this point.
What distance were you rowing when you stopped training on-water training? Use the rowing Km's to equal where you would start running / cycling / ergo.
For use by the Queensland rowing community while rowing shed are closed due to Covid 19.
WEEK 4 (light week) – Monday 20 to Sunday 26 April Monday AM – 5km Run / 30km Cycle / 2 x 10min Ergo Monday PM – Body weight circuit Tuesday AM – 4km Run / 30km Cycle / 1 x 19min Ergo Tuesday PM – Rowing Australia stretching Wednesday AM - 7km Run / 45km Cycle / 3 x 16min Ergo Wednesday PM – Body weight circuit Thursday AM - Off Thursday PM – Rowing Australia stretching Friday AM - 5km Run / 40km Cycle Friday PM – Body weight circuit Saturday AM - 10km Run / 60km Cycle / 2 x 16 min Ergo Saturday PM – Off Sunday – Recovery stretch
24
Monday Session 22 2 min
20 2 min
18 2 min
16 2 min
2 min
00:00 02:00 min
02:00 04:00 min
04:00 06:00 min
06:00 08:00 min
08:00 10:00 min
16 Tuesday Session 16
4 min
18 18
4 min 3 min
20 20
3 min 2 min
22 2 min
1 min
00:00 04:00 min
04:00 07:00 min
07:00 09:00 min
09:00 10:00 min
10:00 12:00 min
12:00 15:00 min
15:00 19:00 min
18 Wed & Sat Session
20
4 min
20
22
3 min 3 min
22
24 2 min 2 min
24
1 min 1 min
00:00 01:00 min
01:00 03:00 min
03:00 06:00 min
06:00 10:00 min
10:00 13:00 min
13:00 15:00 min
15:00 16:00 min
For use by the Queensland rowing community while rowing shed are closed due to Covid 19.
WEEK 3 – Monday 13 to Sunday 19 April Monday AM – 6km Run / 35km Cycle / 2 x 16min Ergo Monday PM – Body weight circuit Tuesday AM – 7km Run / 45km Cycle / 2 x 19min Ergo Tuesday PM – Rowing Australia stretching Wednesday AM - 7km Run / 45km Cycle / 2 x 25min Ergo Wednesday PM – Body weight circuit Thursday AM - Off Thursday PM – Rowing Australia stretching Friday AM - 5km Run / 30km Cycle / 2 x 16min Ergo Friday PM – Body weight circuit Saturday AM - 10km Run / 60km Cycle / 2 x 25min Ergo Saturday PM – Off Sunday – Recovery stretch
18 Mon & Fri Session
20
4 min
20
22
3 min 3 min
22
24 2 min 2 min
24
1 min 1 min
00:00 01:00 min
01:00 03:00 min
03:00 06:00 min
06:00 10:00 min
10:00 13:00 min
13:00 15:00 min
15:00 16:00 min
26
Wed & Sat Session 24
4 min
22
4 min
20
4 min
rest
18
4 min
rest 1 min
4 min
rest 1 min
rest 1 min
rest 1 min
1 min
00:00 04:00 min
04:00 05:00 min
05:00 09:00 min
09:00 10:00 min
10:00 14:00 min
14:00 15:00 min
15:00 19:00 min
19:00 20:00 min
20:00 24:00 min
24:00 25:00 min
16 Tuesday Session 16
4 min
18 18
4 min 3 min
20 20
3 min 2 min
22 2 min
1 min
00:00 04:00 min
04:00 07:00 min
07:00 09:00 min
09:00 10:00 min
10:00 12:00 min
12:00 15:00 min
15:00 19:00 min
For use by the Queensland rowing community while rowing shed are closed due to Covid 19.
WEEK 2 – Monday 6 to Sunday 12 April Monday AM – 6km Run / 35km Cycle / 2 x 10min Ergo Monday PM – Body weight circuit Tuesday AM – 7km Run / 45km Cycle / 2 x 20min Ergo Tuesday PM – Rowing Australia stretching Wednesday AM - 7km Run / 45km Cycle / 2 x 17min Ergo Wednesday PM – Body weight circuit Thursday AM - Off Thursday PM – Rowing Australia stretching Friday AM - 5km Run / 30km Cycle / 2 x 10min Ergo Friday PM – Body weight circuit Saturday AM - 10km Run / 60km Cycle / 3 x 17min Ergo Saturday PM – Off Sunday – Recovery stretch
24
Mon & Fri Session 22 2 min
20 2 min
18 2 min
16 2 min
2 min
00:00 02:00 min
02:00 04:00 min
04:00 06:00 min
06:00 08:00 min
08:00 10:00 min
Tuesday Session 24
22
5 min 20
5 min 18
5 min
5 min
00:00 05:00 min
05:00 10:00 min
10:00 15:00 min
15:00 20:00 min
24
Wednesday & Saturday Session 5 min
20
5 min
16
5 min
race rest
1 min 1 min
00:00 01:00 min
01:00 02:00 min
02:00 07:00 min
07:00 12:00 min
12:00 17:00 min
For use by the Queensland rowing community while rowing shed are closed due to Covid 19.
WEEK 1 – Monday 30 March to Sunday 4 April Monday AM – 7km Run / 40km Cycle / 3 x 10min Ergo Monday PM – Body weight circuit Tuesday AM – 7km Run / 45km Cycle / 2 x 20min Ergo Tuesday PM – Rowing Australia stretching Wednesday AM - 7km Run / 45km Cycle / 2 x 16min Ergo Wednesday PM – Body weight circuit Thursday AM - Off Thursday PM – Rowing Australia stretching Friday AM - 5km Run / 30km Cycle / 2 x 10min Ergo Friday PM – Body weight circuit Saturday AM - 10km Run / 60km Cycle / 3 x 16min Ergo Saturday PM – Off Sunday – Recovery stretch
16 Mon & Fri Session
4 min
18
3 min
20
2 min 22
1 min
00:00 04:00 min
04:00 07:00 min
07:00 09:00 min
09:00 10:00 min
Tuesday 20 20
Session
4 min
4 min
18 18 22
4 min 4 min 4 min
00:00 04:00 min
04:00 08:00 min
08:00 12:00 min
12:00 16:00 min
16:00 20:00 min
Wed & Sat Session 16
18
4 min
18
20
3 min 3 min
20
22 2 min 2 min
22
1 min 1 min
00:00 01:00 min
01:00 03:00 min
03:00 06:00 min
06:00 10:00 min
10:00 13:00 min
13:00 15:00 min
15:00 16:00 min