Masters Rowing Bulletin Board

Hello team, 

good job to the all athletes participating at Beat the Beast regatta and for everyone else cheering for your teammates. 

Overall, VRC proudly showed great results from both, Masters and Junior programs. 

And meanwhile, we keep training towards spring season. 

Day 1) Erging

Steady state 2 x 20min R18, intensity 2k+ 22-23 seconds

Day 2) Erging

Warm up for 20min

1 x 19min (19min = 4minR18 / 3min R20 / 2min R22 / 1min R24 / 2min R22 / 3min R20 / 4min R18 )

Start 4min R18 at intensity of your 20min test split + 8 seconds, then for each rate change drop 1-2 seconds. As you get to R24 you should be around 1-3 seconds below your 20 min test split ). 

This workout is a combination of aerobic endurance and aerobic power. One of the key points of doing this workout is to keep your splits consistent climbing up and down the rates.

Day 3) Practice on water

1 x 1000m R24

2 x 2000m Time trial. I will start compare times from the time trials in the fall. The targets will be given before the practice.

Maksym