Dictionary

Catergories

A 34+ Anaerobic power/capacity – The anaerobic power/capacity is very important for rowing, where you work with high intensity in a relatively long time. The maximum oxygen uptake and habituation to lactateproduction is the primary focus in this category.

B 28+

Aerob power – The maximum oxygen uptake is the primary focus in this category.

C 24+

Aerob capacity – This category stimulate breathing by using large muscle groups in a continuous and rhythmical manner. Stimulate the transportsystem of blod and nutrients in the hole body. D 22+

Endurance – This improves the ability to recover fast. This means that at high intense training (category A + B) you recover more quickly between workouts and between days.

E 18+

Recover and technique. Active recover.

Workouts

Workouts which includes several intervals with breaks will typically be described as follows: 2 x (5min + 5 min + 5 min) / 5 min – SPM 22/24/26.

There are 2 sets (2 x) with a total of 15 minutes spread over 3 times 5 minutes (5min + 5 min + 5 min) and 5 min break between each sets.

Rest

Between workouts, it is sometimes relatively long breaks, here is to find a good rhythm and maybe make a few drill exercises that can help one to make it better in the next interval

Warm-up

Warmup is recommended to contain 2-3 km rowing technique with drill exercises. 2-3 km where you row a pyramid, 10/10 + 20/20 + 30/30 + 20/20 + 10/10 stroke/stroke in spm 24/28/32/36/max

Cool Down

We recommend that, depending on wind and weather, you row 2-4 km after the workout where you put focus on technique exercises.

Standard stroke

Standard stroke is defined by the energy you use in a single stroke from catch to finish.

Power Effeciency

Power Efficiency is defined as the change in your normal load, each time your stroke rate change

Boat speed

We would like to recommend, along with tempo workouts, a speed of the boat when the training is carried out on the water. The challenge for us is that the water contained factors other than your influence to have an impact on the speed of the boat, it can be hard headwind or tailwind, there may be current in the river where you row, the temperature also plays a role, not least your technique. That is why we have chosen not to assign the boat speed because it will not give an accurate speed.