3x9 Minute Rowing Workout: Aerobic Base, Control, Recovery & Stroke Technique
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- Опубликовано: 6 фев 2025
- Working on your aerobic base is always the foundation of good performance on the rowing machine.
I begin with a 5 minute pick drill so that you warm up appropriately before the main training session.
This is a low-intensity session, aiming for around 70% of maximum heart rate.
The session is 3 x 9 minutes with 1:30 rest between intervals. I will take you through this training session, discussing the following points:
1) Always row with control and precision.
2) float on the slide, relaxing during recovery, especially during the last part.
3) Good recovery mechanics are essential for a well-executed drive.
4) How to row an effective stroke to make your force curve a haystack.
5) Drop the rate if you need to stay within your heart rate zone, but don't sacrifice force application and form.
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Morning. Did this WOD today. Wow. Didn’t think I could finish all 3 intervals but kept hearing in my mind, “relax, stay long”. Good cues, thanks.
Good progress, well done! Hope my tips are helping you on your fitness journey.
Good golly, Coach! If I pull 65 Watts I'm proud. I don't know how you do it: your fan doesn't sound any louder, and you don't seem to be lifting off the seat ... it must be your 35 years' experience versus my 3.5 months. 😀
Another aspirational vid, Coach. Thank you.
You got it, and thank you for your review of my book on Amazon, means a great deal to this rowing coach and enthusiast.
What app are you using?
@@charliefowler4874 Sorry, wrong video. The app I am using in these video is called ErgZone.
@@Neil_Bergenroth_Rowing_Coach thanks so much!!
@@charliefowler4874 You got it!
I just did the whole workout at the same pace.
Unfortunately my heartbeat surpassed my 70% max rate.
I had fun anyway
It could be challenging at first, but with enough good meters in the bag, you will start to steady state more efficiently. Keep at it! Glad you had fun!