Training plan

Training Plan
2020 World Rowing Indoor Championships


Need help to get ready for the 500m World Rowing Indoor Championships?

FFAviron has built a 16-weeks training program for both distances, 500m and 2000m.
Composed of 4 weekly sessions, you can however choose to row one, two or three depending on your level, your goals and your free time. The training program proposes 4 weekly sessions but you can either choose to row one, two or three depending on your level, your goals and your free time.

Three intensity levels are determined. If you use a heart rate monitor, they correspond to:

LOW INTENSITY : 70-80% de la HRmax
INTERMEDIATE INTENSIFTY : 80-90% de la HRmax
HIGH INTENSITY : 90-100% de la HRmax

Otherwise, determine these levels according to your sensations. All sessions must be performed after an appropriate warm-up and completed by a recovery phase. Write down your session performance to compare and track your evolution over time on similar sessions (watts, time/500m, durations, etc …)

Go for it and see you there !

Training plan 500m      Training plan 2000m

2020 World Rowing Indoor Championships

Registrations until 20 January 2020

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