So, I’m training to compete in rowing competitions for Newlane University Rowing. Since I’m starting with no rowing experience, but continuing my weightlifting program, this is my training schedule to reach competitive athlete level within a year.
For the record, I am 55 years old. So hopefully it doesn't kill me. I was gonna try something similar a few months ago, but life happened. Now I'm back and thought representing a school would keep me stoked about it.
12-Month Rower Training Plan
Starts with 1,000m per day (7,000m per week)
Gradually increases to 100,000m+ per week by month 12
Includes long-distance, interval, sprint, and endurance rowing
Adjusts based on progress and recovery needs
Months 1-3: Establishing Consistency
Goal: Develop a habit, improve technique, and increase endurance.
Weekly Distance: Start at 7,000m per week, progress to 15,000m per week.
Weekly Breakdown:
Day 1: 500m morning + 500m night (Week 1), increase to 1,500m per day by Week 12.
Day 2: Steady-state rowing (easy pace) – 2,000m total.
Day 3: Rest or light rowing (1,000m).
Day 4: Moderate pace – 2,500m total.
Day 5: Sprint intervals (500m x 4, with 1-minute rest).
Day 6: Distance day (gradually increase to 3,000m).
Day 7: Rest.
By Month 3: Should be rowing around 2,000-3,000m per day.
Months 4-6: Building Endurance
Goal: Increase weekly distance to 30,000-50,000 meters.
Focus: Introduce longer rows and more interval training.
Weekly Breakdown:
Day 1: 3,000m (steady pace).
Day 2: Sprint intervals (500m x 6, 1 min rest).
Day 3: 4,000m (moderate pace).
Day 4: 3,000m steady + strength training.
Day 5: Distance row (build up to 7,000m in one session).
Day 6: High-intensity session (1,000m x 4, fast pace).
Day 7: Rest or active recovery (light 2,000m).
By Month 6: Should be comfortable rowing 5,000-7,000m in a single session and covering 40,000m+ per week.
Months 7-9: Competitive Training Phase
Goal: Increase intensity and volume, row 50,000-80,000m per week.
Focus: Build race speed, stamina, and mental endurance.
Weekly Breakdown:
Day 1: 5,000m at steady pace.
Day 2: Sprint training (500m x 8).
Day 3: 6,000m moderate pace.
Day 4: 5,000m + strength training.
Day 5: Distance session (8,000-10,000m).
Day 6: 4,000m fast + 3,000m steady.
Day 7: Rest or active recovery (light 3,000m).
By Month 9: Weekly mileage should be around 60,000m-80,000m.
Months 10-12: Reaching College Rower Levels
Goal: Achieve 100,000-160,000m per week, pushing endurance limits.
Focus: High-mileage, long sessions, and race preparation.
Weekly Breakdown:
Day 1: 10,000m steady.
Day 2: Sprint session (500m x 10).
Day 3: 12,000m steady.
Day 4: Strength + 7,000m.
Day 5: Distance row (15,000m).
Day 6: 5,000m at high pace + 5,000m easy.
Day 7: Rest or active recovery.
By Month 12: Should be comfortable rowing 15,000m+ in a session and covering 100,000m+ per week.
