Monthly Archive for April, 2011

Hi everyone,

Here’s a rower workout for Michael Murphy I’ve been working on thought I would share it on the site (Michael sorry for the delay).    The basis of these workouts are to develop a more specific rowing technique utilising your power base without flogging your stroke rate too much (that sounds bad).  Note these are workouts that will better your technique and understanding of the rower and drive your times down.  The wattage margins can be reevaluated after the exercise is completed to make it more specific to you.

• For a greater workout complete both workouts or repeat them
• remember the goal is to stay at the specific wattage or spm rate stipulated
• Remember technique timing exploding out for 1 return on 2 to 3 seconds (1:2 or 1:3)
• Also the chain is parallel with the ground
• Remember record, record, record write down total distance covered plus average wattage

Workout 1 (focusing on Watt output and how it relates to rowing results set resistance to level 10)

1 min   170 Watt’s

1min 220 Watt’s

1 min 250 Watt’s

1 min 160-170 Watt’s

1 min 270 Watt’s

1 min 300 Watt’s

1 min 170 Watt’s

Workout 2 (focusing on the relationship between SPM (strokes per minute) & Wattage output

1min 24 spm 160-170 Watt’s

1 min 24 spm 225 Watt’s

1min 32 spm 170 Watt’s

1 min 33 spm 225 Watt’s

1 min 24 spm 250 Watt’s

1 min 35 spm 250 Watt’s

1 min 35 spm 170 Watt’s