Rowers and Scullers

Get the Most Out of Every Workout

If your map is out of date, you can’t expect to find where you’re going. And as odd as it sounds, the same holds true for an athlete. If you’re training with workouts and training strategies intended for athletes 20, 10, or even 5 years ago, you can’t possibly expect to reach your goals. But that’s the way most of train… with shop-worn, hand-me-down workouts.
Without a doubt competition in sports has never been tougher, or training more effective. And so much has changed in the sports world in just the last few years, you can’t possibly begin to compete unless you’re using workouts created with the latest science behind them… and ones prepared especially for you, your body, and your training goals… not someone else’s.
We can say this with authority because we’ve been preparing precision workouts and training plans for elite coaches and Olympic athletes for nearly 40 years, and everyone knows they demand and get the best. Now you can too. With our training plans…

• Every effort of every daily workout is specified and calculated with surgical precision for any boat you row in or any ergometer you use
• Every workout is coordinated with your season progression, and optimized for the perfect mix of volume and intensity that your body needs
• Every workout is fun and challenging and includes all markers from heart rate to rest intervals.

With the information we provide, you’ll not only know what you need to do, but why you need to do it. You can also instantly modify any set, or create a new one, for spot or remedial training.
That’s the kind of no-compromise workout you need to win, and it’s the only kind we make. You won’t find tired out, worn out, or generic workouts here… only 100% personalized workouts designed to get you into top form on the exact day of your most important regatta or head race. And if you ever need us, our team of experts is always on hand to answer any questions you may have or make suggestions to enhance your training with us.

TRAINING CONTROL CENTER – DAILY WORKOUTS

It may take another couple of minutes to fully familiarize yourself with our training format and terminology, but once you do – you will never want to return to any other format. And here is the reason why:

• Every Effort of daily workout is specified and calculated with surgical precision for any boat you register into a system or any ergometer you use
• Every workout is coordinated with your season progression AND optimized for most effective for your adaptation processes “Weekly Density”
• No dull sessions any more! Every workout includes target parameters you may use as a guide and a goal. You always know WHAT you do and WHY you do it!
• You can change, amend or challenge EVERY daily effort
• In case if you still need help with your training plan settings, workouts interpretation or performance evaluation – you always have access to a team of Experts comprised of the leading coaches and sports scientists. You are never alone on your journey to a better you!

It’s impossible to overestimate the importance of your season plan, because without a quality plan that’s been professionally prepared according to your individual goals and abilities, you’re doomed to failure… or at best stagnation. But even top coaches have difficulty preparing a quality training plan, and that’s why nearly 500 coaches (training some 12,000 athletes) from around the world come to us for guidance every season.
Each season plan we prepare is based on over 10,000 unique data points, and that’s just for a 4 month training period. And every one of them is crucial to your progress. As soon as you register you will be able to use our Season Planning Tools to define the work you will need to accomplish in order to reach your training goals. This is the first step you need to take on your path to success.
All we need is the most important event dates of your season, some personal information about you and your ability… and in seconds we will create an entire season plan for you that will sync your maximum performance days with your most important events. We will further sync your required training distances with intensity levels for each week and day of your training, producing clear, effort-by-effort daily workouts.
In this sample plan you can clearly see the total required volume for the season, as well as partial volumes for every day in it according to energy zone.

TRAINING SEASON PLAN FOR ROWERS (CALCULATED TO 7:00 RESULT IN SINGLE SCULL BOAT)

We also provide a tool to adjust total season training volume, as well as another one to modify virtually any parameter of your season, including the date when different energy zones are introduced, their amount and peak volumes and reduction for taper. Your season will be crafted with precision you need to win your next regatta, guaranteed!

TOOL TO ADJUST SUGGESTED TOTAL TRAINING VOLUME

Our weekly scheduler is a lot more than just a calendar. It will of course allow you to choose exactly when you want to train, and how you want to train (either erg or water). But more importantly, it will automatically distribute workloads and intensity over the training days you select for the week and for the entire season. And if you have to change your schedule because of other activities (like work, school, or family), our smart scheduler will redistribute everything again for you on-the-fly and in the background, so you never have to worry about losing the quality or effectiveness of your training plan.

WEEKLY PLANNER

Rowers are notorious over-trainers. To a serious rower, nothing is too hard or too much. And although that may be a good attitude, it’s not a good way to train because it typically leads to overtraining and peaking way before you need it.

Although our laser-targeted workouts provide a solid foundation for training, to make sure you get the most out of your training, we go a few steps further. Not only do we calculate each training effort separately, but we coordinate it with season progression as well. We also divide each effort by intensity level or energy zone, since it’s crucial to develop all energy producing mechanisms in the proper sequence. Then we make the best match possible between the type of exercise you are performing and your personal training zones to make sure you get the maximum training effect.
And we do all of this on auto-pilot. But if you’re an elite athlete and need remedial work, spot training, or just want to try your own training strategies, we have an easy-to-use tool that can create all of the different types of exercises for you in seconds.

You can also vary a number of parameters within any set you create like speed, power output, time of effort and working heart rate. This gives you absolute control over your training.

TRAINING EFFORT FORMAT (INTERVAL, ZONE III – TARGETING VO2 MAX)

We can also provide suggestions for optimum training load distribution for each day of the week, including its duration and total distance.

TRAINING CENTER: SAMPLE WEEK TRAINING PLAN

Every rower knows “you need to row in the right zone”, or training won’t work right. But not many know how or why they need to do this. Actually, sports scientists themselves can’t agree on exactly how to do this, since the mechanism is so complicated. But they all are in agreement that there is a definite connection between different types of training exercises and the energy producing systems of the body, and that this can be regulated by varying the duration and intensity of specific exercises.

Our program maps your personal energy zones. We do this because their boundaries are not carved in stone, and actually do vary slightly from one athlete to another. They will also change as the season progresses, because your body is becoming more efficient. It becomes vital then to understand these changes to be able to correlate optimum physiological change with specific training strategies over time… in other words, meet your goal.
We have the ability to do this, which is one reason why our athletes peak exactly when they need it most… on the day of their most important event.

PERSONAL MAP OF INDIVIDUAL ENERGY ZONES DISTRIBUTION

We also provide an optimum weekly training mix that will give you a clear direction to follow each week of your training plan. In addition, we also provide what we consider to be ideal distribution and compare that with what you’ve actually accomplished. This kind of intelligence can alert you to changes you may need to make in your program, especially if you have changed the suggested plan.

WEEKLY TRAINING MIX (Suggested Vs. Selected)

If life were perfect, all you would have to do is follow one of our training plans and it would unerringly lead you to your goal. But you are not a machine, and we don’t expect you to train like one. We know there are going to be days when you are just too sick to practice, and days when you are going to hurt yourself because you are trying to play catch-up (or show off for your girlfriend). That’s why we have developed tools to tell you day-by-day exactly where you are in relation to where you need to be to hit your season goal.

The method we use to evaluate your progression is original, precise and easy to use. And contrary to the kind of physiological tests you’re used to taking, it’s based on hidden test sets that are embedded in our system and calculated specifically for you. In other words… testing is an integral part of your daily training, not a formal exercise in itself. In all honesty you’ll probably never even know you’re being tested, but you will get a clear analysis of the results.

All you have to do is log in your actual results, and we calculate everything else for you. This way you can instantly see and be able to correct any deviation from the progression we planned for you. This completely eliminates over or under training, and all but guarantees you will be in top form on the day of your most important race. And we can say this with absolute confidence, because of the 12,000 or so athletes that train with us every year, nearly 100% of them reach or exceed their goal.