how to create a training plan for rowing and what to look out for. She gives tips on how to start depending on your fitness level and how to increase the intensity. It also looks at the right balance between training and recovery to avoid injury. The video is aimed at both beginners and experienced athletes who want to incorporate rowing into their routine.
How to create your training plan
- 10 minutes warm-up at light to medium resistance (levels 1-5) to warm up your muscles and promote flexibility.
- 10 minutes of strength training at high resistance (level 11-15) to specifically challenge your muscles. The focus here is on strength per stroke, i.e. powerful and slow strokes.
- 5-10 minutes cool downto relax your muscles and slowly wind down your body.
Saved workouts on the AUGLETICS Eight Style
Training plan for beginners and advanced
Don't forget the cool-down and recovery
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Conclusion:
A well-structured training plan is essential for progress in rowing training. For beginners in particular, even a small amount of time - 2-3 training sessions per week lasting 20-30 minutes - is enough to improve fitness. It is important to strike the right balance between training and recovery. Beginners should concentrate on technique and moderate intensity, while advanced athletes can increase the intensity with longer sessions and additional strength training. Recovery days and cool-down phases are essential to avoid overloading and injuries. Ready-made programmes such as those on the AUGLETICS Eight Style also help to make training effective and varied.