Only optimally planned training process ensures optimal performance improvement in rowers. The main components of designing a training plan are training volume and training intensity as all the workouts in the plan can be characterized by those variables.

1.  Training planning and
analysis tips
 Rowing technique videos
 Applicable bits of rowing
research
Jarek Mäestu
Sports Scientist (PhD),
Ex rower and rowing coach,
Rowing Academy Scientist
SPORTLYZER
ROWING ACADEMY
DISTRIBUTION OF
TRAINING VOLUME
Annual training plan

2. SPORTLYZER
ROWING ACADEMY
Only optimally planned training process ensures optimal performance improvement
in rowers.
The main components of designing a training plan are training volume and training
intensity as all the workouts in the plan can be characterized by those variables.
Training volume refers to the amount of work that is performed. The main formats of
training volume are:
• Training time (mainly used in endurance disciplines)
• Covered distance (mainly in endurance disciplines
• Repetitions (mainly in strength or acyclic disciplines)
• Mass (mainly in strength disciplines)

3. SPORTLYZER
ROWING ACADEMY
Although distance can also be used in designing the annual plan of a rower, time
parameters are still most frequently used as they have been found to be related to
performance and competitive success.
In the long term performance planning of the athletes you should bear in mind that
usually each competition level demands a certain amount of training hours per year.
Competitive level Training hours per year
Recreational rower 150-300
High school rower 300-500
College level rower 500-600
National level rower 600-900
International level rower 800-1100

4. SPORTLYZER
ROWING ACADEMY
The main principle for training volume is – it needs to be increased gradually year by
year without any sudden and rapid increase to ensure positive adaptation processes.
Failing to do this usually results in overtraining or injury. A 10 % increase can be
concidered as a rule of thumb and a 5 % increase if an athlete reaches international
level.
400 440 490 540 600 660 720
0
500
1000
1 2 3 4 5 6 7
Traininghours
Years of training
Increase in annual training volume

5. SPORTLYZER
ROWING ACADEMY
There are some important aspects that the coach must consider:
• Training volume is usually higher during the preparatory period and decreases if the
competition period gets closer
• If training volume is high, the intensity must be kept low.
The interaction of training volume and intensity during the
annual period of rowers (according to Bompa, 1999)

6. SPORTLYZER
ROWING ACADEMY
Training volume can also be used in planning the amount of different intensity types of
training.
Training intensity Percentage of the annual
volume
Basic endurance 50-55%
Anaerobic threshold 15-20%
Maximal aerobic power 5-10%
Peak power 10-15%

7. SPORTLYZER
ROWING ACADEMY
NOTE!
• Training volume must be increased gradually in accordance to increases in
performance.
• Avoid sudden increases that may cause injury or overtraining.
• In periods of high training volume, intensity must be kept low and vice versa.

8. SPORTLYZER
ROWING ACADEMY
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