1st Stage
Purpose: Mainly Extend Endurance
Execution: majority of total of 60min
Comment: ground work, focus on technique and holding the pace/rate perfectly
Intensity: Low/Medium
Duration: Long

*Straight 60min 20-28spm
A. 75-80% MHR for recovery [80% MHR absolute, not AVG HR]
B. 2k>20 for endurance [slower pace/higher rate for better oxygen transportation, higher pace/lower rate to increased power endurance eg. 2:04 at 26spm or 2:00 at 22spm trying to hold target for each stroke]

*5×12min/2:00r
A. MEDIUM/HARD alternative work eg. 2:00/1:55/2:00/1:55/2:00 [if completed, next time 1s faster, startpoint 2k+16]
B. EASY 75-80% MHR for recovery [80% MHR absolute, not AVG HR]

*3×20min/2:00r
A. MEDIUM 2k+16 perfectly flat paced and rated to teach mind to hold on to racing strategy
B. MEDIUM/HARD progressive alternative pyramid (increase pace every 4min)
eg. 1st 2:00/1:59/1:58/1:57/1:56, 2nd 1:59/1:58/1:57/1:56/1:55, 3rd 1:58/1:57/1:56/1:55
if target met for all 3 pieces, next time 1s faster, startpoint 2k+16
C. EASY 75-80% MHR for recovery [80% MHR absolute, not AVG HR]

*2×30min/2:00r
A.MEDIUM 2k+12 both pieces consistant pace for speed endurance

*10k
A. EASY 75-80% MHR for recovery [80% MHR absolute, not AVG HR]
more 10k’s in next stage

*30min erg/30min run, cycle or xtrain
A.EASY 2k>20 to alternate training and not get rowing burn out
run, cycle or xtrain at comfortable pace

guidelines:
This plan is continous and not fixed unlike some other plans meaning there are no weeks or no fixed number of sessions per week, if you want to go faster then you have to row more, however not necessarily harder. It is imperative to mixed all workouts evenly regardless of number of training days per week, the other advantage is that you have a choice of doing easier or different session if you’re tired or bored with one type and choose harder if opposite.
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2nd Stage
Purpose:
Execution: 20 different sessions
Comment: Starting to build speed on endurance base
Intensity: Mixed
Duration: Medium

3rd Stage
Purpose: Speed
Execution: A6 Interval Plan, 6k, 30min/10k recovery
Comment: get use to race pace
Intensity: High
Duration: Short

Legend:
E – erging [constant pace/rate]
A – alternating pace/rate erging
R – run
X – cross-train
P – interval pyramid
W – weights