Waterrower Distance Castles
WORKOUT OVERVIEW
Distance
2000-8000
Meters
(m)
Intensity
70-75%
Max Heart Rate
(MHR)
Stroke Rate
22-26
Strokes Per Minute
(SPM)
Difficulty
Intermediate/Advanced
Row Session
Steady State
STRETCHING
Information
Please use the stretching guide below before you begin the main workout. Proper stretching reduces the chance of injury significantly.
Duration
5-10 Minutes
- In a seated position sit tall with shoulders relaxed.
- Tilt your head to one side.
- Feel a gentle stretch on the other side of the neck.
- Keep both shoulders relaxed.
- If comfortable use your hand to assist the stretch.
- Hold for 10-20 seconds and repeat with the other side of the neck.
- In a seated position sit tall with shoulders relaxed
- Extend one arm out and across the chest
- Use the other arm to support and assist the stretch.
- Hold for 10-20 seconds and repeat with the other arm
- In a seated position sit tall with shoulders relaxed
- Lift one arm up and bend behind the neck
- Reach the hand down the spine
- Use the other arm to support and assist the stretch.
- Hold for 10-20 seconds and repeat with the other arm
- In a seated position sit tall with shoulders relaxed
- Clasp the hands behind the back
- Gently raise your arms behind you
- Relax the neck and shoulders
- Squeeze shoulders blades together
- Hold for 10-20 seconds
- In a seated position sit tall with shoulders relaxed
- Clasp your hands in front of your body
- Slowly raise your arms upwards and forwards
- Round your upper back and stretch your shoulder blades apart
- Hold for 10-20 seconds
- In a seated position sit tall with shoulders relaxed
- Bend one leg bringing the heel towards you
- Rest knee either to the side of the rail or gently on the floor
- To increase the stretch, sit tall and push the hips forward
- Hold for 10-20 seconds and repeat with the other leg
- In a seated position sit tall with shoulders relaxed
- Position one foot on the footboard
- The opposite leg should be firmly on the ground for support
- A stretch should be felt at the back of the extended leg
- To increase the stretch pivot forward at the hips keeping the back straight
- Hold for 10-20 seconds and repeat with the other leg
- In a seated position sit tall with shoulders relaxed
- Lift one leg up and position the ankle across the knee of the opposite leg
- The opposite leg should be firmly on the ground for support
- Use your hands to support the crossed leg and assist the stretch
- Hold for 10-20 seconds and repeat with the other leg
- Lying face down on the floor/carpet/mat
- Position the palms of your hands directly under shoulders
- Slowly lift the upper body, hyper-extending the spine
- Relax the lower back and abdominal muscles
- Hold for 10-20 seconds and repeat 2 or 3 times
WARMUP
Information
After you have stretched, you are ready for the next phase of your workout – warming up. Follow along with Jill in her instructional videos on Warming Up before rowing.
Duration
5-10 Minutes
MAIN WORKOUT
Distance
2000m-8000m
Stroke Rate
22-26 SPM
Intensity
60-80% MHR
Information
20 minute Row with 1 minute of Power Strokes every 5th minute.
- 4 minutes steady sate rowing at 24-26spm
- 1 minute power rowing at stroke rate 22-24spm (lower stroke rate but hold the speed)
- 4 minutes steady sate rowing at 24-26spm
- 1 minute power rowing at stroke rate 22-24spm (lower stroke rate but hold the speed)
Interval Row Session
- 4 minutes steady sate rowing at 24-26spm
- 1 minute power rowing at stroke rate 22-24spm (lower stroke rate but hold the speed)
- 4 minutes steady sate rowing at 24-26spm
- 1 minute power rowing at stroke rate 22-24spm (lower stroke rate but hold the speed)
- Advanced rowers option to repeat the 20 minutes
COOLDOWN
Information
After you have stretched, you are ready for the next phase of your workout – warming up. Follow along with Jill in her instructional videos on Warming Up before rowing.
Duration
5-10 Minutes
