ROWING TRAINING PROGRAM

ADAPTED TO YOUR FITNESS AND SCHEDULE

ADAPTED TO YOUR FITNESS AND SCHEDULE

ROWING TRAINING PROGRAM

Like your personal elite trainer

It’s like having your own personal elite trainer who knows exactly how to get you in the best shape possible at the right time.

Instead of studying how to find the right threshold and composition, length and type, power per stroke rate, intervals, long versus short and distance to time, etc.

Then get your focus back on training toward your goal.

Peak at the right time

The secret behind Rojabo is the adaptive workouts.

Each month you record the results from the next endurance test and the workouts will be adjusted to your current fitness level going forward toward your goals.

This makes you peak at the right time having the best possible fitness within your own limits and time schedule.

Keeps you motivated

Whether you are aiming for getting ahead of your competitors, losing weight or getting more joy out of erging, you will find these workouts inspiring.

No more workouts that are way too hard or way too easy – Rojabo workouts are just right, push you in the right direction, and let you successfully complete the workouts so you stay focused and motivated.

Tailored Program

The training program uses five ingredients to calculate your workouts for the next months, which is tailored for your personal needs only. You let us know

when you want to train,
personal information (age, background training level)
what your season goals are

and we ask you to perform two simple tests, a Power Efficiency test and an Endurance test, to give us the exact information about your current fitness level.

You get a plan with workouts so you know, what to do, how hard to pull and when.

To keep you challenged and motivated, your week is designed to include workouts of different intensities, which we express in easy to follow categories from A to E. In addition, each workout is given an intensity value, points you earn by completing the workout. This way it is easy for you to compare the impact the different workouts have.

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How it works

You give …

Your training days
We need to know, which days you plan to train and do you intend to train in the morning, afternoon or both
Your background level
We need to know your training background level, from never trained to elite.
Your season goals
Set your goal for the season and stay motivated. We will help you peak that day.
Power Efficiency Test
We need to know how efficiently you convert your stroke into power and therefore require you to take a test on the erg.
Endurance Test
To ensure that your training program fits your current fitness level, we need you to complete the Endurance Test every month.

You get …

Tailored Training Program
which fit your current daily schedule and fitness level towards your goals.
The Rojabo Meters
Which indicate your actual max , your potential max, and your Rojabo Index.
The Power Guide
Which is the key to quality strokes and for you to know how much you need to push at a given stroke rate.
The Weekly intensities
Which will help you prepare and plan your effort for the upcoming workload. We give you a graphical view of the intensities for the next 3 months.
Great support
We are always here to help you. Please mail us if you have any questions.

The Power Efficiency Test

The Power Efficiency Test is used to calculate your personal power guide

The purpose of measuring your power efficiency is to find your standard stroke, and how you are able to keep your standard stroke while changing the rate you row in.

The Endurance Test

You perform the Endurance Test once every months. It will become one of your workouts in your plan.

The endurance capacity is measured as how many minutes you are able to row in your target watts, with an increasing SPM ( Strokes-Per-Minute). Your target watts are based on the power efficiency test result.

The test itself is a step test where you row n times 4 minutes starting from 20 SPM increasing with 2 SPM for every step. There is no rest between the intervals.

The result are used for keeping track on your current fitness, so that your workout plan is adapted to your current fitness.

The Power Guide

How do you know how hard you need to pull when you are training in order for it to have some effect on your results?

Both training too hard or too lightly can have its consequences.

The Rojabo Training Program provides you with a Power Guide, recommendations on how hard you need to pull at different stroke rates. The average pressures are indicated in both watts and as 500 meter split for different SPM’s (Strokes Per Minute) ranging from 20 to 36. The closer you stick to the recommended watts, the better your chances are in succeeding.

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The Rojabo Meters

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How do you know if you are progressing?

The Rojabo Training Program calculates you three indicators from the results of the Power Efficiency test, the Endurance test as well as the background information you provide us. These indicators tell you where you are now, where you are going and what we think you can achieve with our rowing workouts.

Potential Max

Indicates what we estimate you have the potential to pull on a 2K erg test, if you train for it. It takes into consideration the result from your Power Efficiency Test, your age and your gender.

Rojabo Index

Indicates what you are capable of performing at the moment. It is calculated from the result of your Power Efficiency Test and Endurance Test. A higher index means a higher performance capacity and your training plan will have workouts with higher workload.

Actual Max

Indicates what we estimate you will currently be able to pull on a 2K meter erg test.

What our users say about us

Just wanted to say: I trained with rojabo two years ago an managed to reach a 3:01min on 1000m after 4 month of rojabo-training (3:08 before) and got bronze at the german indoors champs category 30-39years. Thank you very much:)

Andreas ThiemNow I’m a fast rower

I’ve loved these workouts! I am the mother of a 2-year old, I have my own business, and although I’d love to be a professional rower, I’m not! Your workouts have made it possible for me to progress in a balanced way. And having a variety of workouts is the best! Thanks!

Laureen Blake CrandellPrincipal, Pixie Song Events

After 6 weeks on your program I dropped my season best 6K ERG – actually my best in the last 11 years since I started training again – to 20:52.3. Not very impressive if I were an elite oarsman but as a 51 year old training alone in my basement, I’m happy with the progress. Looking forward to more training

Michael J. Totta, M.DPhysical Medicine and Rehabilitation

Knocking off seconds in a sport where 1/10’s are the norm for improvement is substantial. I think I was amazed at the 500m more than anything because I don’t re-call anything resembling what I would call “speed work” in the first four weeks. I’ve been trying to lower my 500m time for several months. These times are not exceptional, but for a 57 yr old light weight they’re decent. Several months ago breaking 7m for 2000m seemed impossible. Now…I know it’s going to happen. In addition your 2k “predictor ” was again pretty much dead on. After my last test on Sunday your program predicted a 2000m PR of 7:05. That turned out to be amazingly accurate.

Needless to say I’m thrilled with your program and recommend to everyone I know (well, everyone who erg’s!).

Edward PetersonTech Support

I am really impressed with how well the workouts at the recommended intensities push me. I am already noticing real improvement. I also think I finally understand the efficiency test. It makes perfect sense to me now.

Edward DemetriouInvestment Manager

Rojabo ApS

Klausdalsbrovej 493, 1.
2730 Herlev
Denmark

VAT no: 31476682

Phone: +45 26 27 34 43
Email: info@rojabo.com