How to adapt your rowing workouts
In the following article, we will explain how to adapt the Rojabo workouts. How changing the different options affects and updates the different features you are given.
At sign up, you start by giving some background information. Using this we can estimate all the following parameters, the Power Guide, the Rojabo Meters, the training plan, weekly intensities, and fitness progress.
To adapt the training program to fit your actual current level of fitness, we need to know what you can actually pull today, not just guessing. Hence the two physical tests. Before the two tests are completed, your parameters will be based on the estimates.
The first step is to take the Power Efficiency Test, which gives you your first Power Guide. A guide on what watts/split times you need to follow for the Endurance test and the rest of your training.
1st Test – The Power Efficiency Test
This test is to find what we call “the standard stroke power.” It means what you are comfortable with pulling, with good technique and flow at different stroke rates. It is vital that this test is not completed as a Power test where you pull more than you really naturally can. If you pull too hard, you risk getting a training program that will be too hard for you, not match your fitness level.
Input and save the results to get the Power Guide.
Find the Power Guide under the Training plan tab.
Following the Power Guide during workouts, will help you perform the workouts at the intended intensity, know what you need to pull at the different stroke rates.
Perform the Endurance test the next day.
2nd Test – The Endurance Test
The Endurance Test is the “all-out” test. A Step test with x times 4-minute intervals with 30-sec rest between steps. Rowing starts at spm 20 with an increase of 2 spm every step. The test is where you pull your limits both physically and mentally, where you find your current fitness. The test is over when you reach a stage where you no longer can keep your target watts.
We ask you to complete the tests regularly so we can get feedback on your improvement. Just like a personal coach would do, by following you closely. The test will replace a day’s workout with a demand of registering the results.
The result is used to calculate your Rojabo Meters, training plan, weekly intensities, and fitness progress based on actual results.
Other than the two tests, the two parameters that have an effect on your indicators when you change them are the events and the training days.
Changing the events, the time, and the distance will change the training plan with workouts to match the required intensities, to get you best prepared for the event. It will also change the weekly intensities. There will be an email shortly to describe this in detail.
Changing the training days and the number of sessions will have a more radical effect on the parameters. The Rojabo Meters will stay the same but as you train more frequently or less often the fitness progress will change, you will get in better shape faster the more you train, the weekly intensities will be different and the training plan will be adapted to the new number of sessions.
Once a month you will be asked to retake the Endurance Test. This will have an effect on the Robajo meters. Are you now in better form? Your Rojabo Index will be higher and your Actual Max better. Hopefully, you will be able to tolerate and get through longer workout sessions.
Every 3-months you will be asked to retake the Power Efficiency Test. There can be changes to the Power guide. If you have become stronger or improved your rowing technique during the last three months, you can expect some changes. You need to retake the Endurance Test before the Rojabo Meters are adapted to match the new fitness level.
Our notification panel will guide you along the way giving instructions on what needs to be done next for updating the training plan.
The Rojabo Training program adapts your workouts to your schedule, goals, and current level of fitness, which means that you will always have a unique training program that will help you train towards the event you have coming up.