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    Aerobic Monster

    Uploaded by

    Becker
    The document contains a 12-week training plan consisting of daily workouts focused on rowing intervals, steady state rowing, and time trials. The plan progresses each mesocycle by decreasing rest times and intensities while increasing distances and durations. Workouts include sets of rowing intervals at varying distances and intensities with rest periods, followed by longer steady state rows at lower intensity zones while building to higher zones over time.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Aerobic Monster

    Uploaded by

    Becker
    552 views36 pages
    The document contains a 12-week training plan consisting of daily workouts focused on rowing intervals, steady state rowing, and time trials. The plan progresses each mesocycle by decreasing rest times and intensities while increasing distances and durations. Workouts include sets of rowing intervals at varying distances and intensities with rest periods, followed by longer steady state rows at lower intensity zones while building to higher zones over time.

    Original Description:

    Aerobic System Training Plan

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    © © All Rights Reserved

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    The document contains a 12-week training plan consisting of daily workouts focused on rowing intervals, steady state rowing, and time trials. The plan progresses each mesocycle by decreasing rest times and intensities while increasing distances and durations. Workouts include sets of rowing intervals at varying distances and intensities with rest periods, followed by longer steady state rows at lower intensity zones while building to higher zones over time.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    552 views36 pages

    Aerobic Monster

    Uploaded by

    Becker
    The document contains a 12-week training plan consisting of daily workouts focused on rowing intervals, steady state rowing, and time trials. The plan progresses each mesocycle by decreasing rest times and intensities while increasing distances and durations. Workouts include sets of rowing intervals at varying distances and intensities with rest periods, followed by longer steady state rows at lower intensity zones while building to higher zones over time.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    You are on page 1of 36

    Day 01 meso 01 wk.

    01
    Workout

    5 sets of Row 300m, rest 1 min b/w 70, 75, 80, 85, 90% efforts respectively
    +
    4 sets;
    Row 4 min @ 5k PR pace + 2 sec
    rest 60 sec

    Notes

    meso 01 Aerobic Monster


    Day 02 meso 01 wk.01
    Workout

    Row 30 min @ Z2 (should be slower than 5k pace by 10sec+/500m)

    Notes

    meso 01 Aerobic Monster


    Day 03 meso 01 wk.01
    Workout

    10 sets of:
    Row 30 sec @ 85%
    Row 30 sec @ 50%
    rest 5 min
    10 sets of:
    Row 30 sec @ 85%
    Row 30 sec @ 50%

    Notes

    meso 01 Aerobic Monster


    Day 01 meso 01 wk.02
    Workout

    5 sets of Row 300m, rest 1 min b/w. 80% pace from last week
    +
    4 sets of:
    Row 4 min @ 5k PR pace
    rest 60 sec

    Notes

    meso 01 Aerobic Monster


    Day 02 meso 01 wk.02
    Workout

    Row 30 min @ Z1 building to Z3 throughout the 30 min

    Notes

    meso 01 Aerobic Monster


    Day 03 meso 01 wk.02
    Workout

    12 sets of:
    Row 30 sec @ 85%
    Row 30 sec @ 50%
    rest 5 min
    10 sets of:
    Row 30 sec @ 85%
    Row 30 sec @ 50%

    Notes

    meso 01 Aerobic Monster


    Day 01 meso 01 wk.03
    Workout

    5 sets Row 350m, rest 1 min b/w, 5k pace -10 sec


    +
    4 sets of:
    Row 4 min @ 5k PR pace -2 sec
    rest 60 sec

    Notes

    meso 01 Aerobic Monster


    Day 02 meso 01 wk.03
    Workout

    Row 30 min @ Z1 building to Z3 throughout the 30 min

    Notes

    meso 01 Aerobic Monster


    Day 03 meso 01 wk.03
    Workout

    12 sets
    Row 30 sec @ 85%
    Row 30 sec @ 50%
    rest 5 min
    12 sets
    Row 30 sec @ 85%
    Row 30 sec @ 50%

    Notes

    meso 01 Aerobic Monster


    Day 01 meso 01 wk.04
    Workout

    4 sets of Row 400m, rest 1 min b/w, 5k pace -10 sec


    +
    4 sets of
    Row 4 min @ 5k PR pace -4 sec
    rest 60 sec

    Notes

    meso 01 Aerobic Monster


    Day 02 meso 01 wk.04
    Workout

    Row 35 min @ Z1 building to Z3 throughout the 30 min

    Notes

    meso 01 Aerobic Monster


    Day 03 meso 01 wk.04
    Workout

    20 sets of
    Row 30 sec @ 85%
    Row 30 sec @ 50%

    Notes

    meso 02 Aerobic Monster


    Day 01 meso 02 wk.01
    Workout

    3 sets of:
    Row 4 min @ 5k PR pace
    rest 30 sec
    then
    rest 5 min
    3 sets of:
    Row 4 min @ 5k PR pace
    rest 30 sec
    +
    10 min easy cyclical cool down (row, walk, bike)

    Notes

    meso 02 Aerobic Monster


    Day 02 meso 02 wk.01
    Workout

    Row 10 min @ 5k PR pace


    rest 3 min
    Row 10 min @ 5k PR pace

    Notes

    meso 02 Aerobic Monster


    Day 03 meso 02 wk.01
    Workout

    10 sets
    Row 10 sec @ 100% (Z5)
    Row 20 sec @ 85% (Z3)
    Row 30 sec @ 50% (Z1)
    then
    rest 5 min
    10 sets
    Row 40 sec @ 80% (Z3)
    Row 20 sec @ 50% (Z1)

    Notes

    meso 02 Aerobic Monster


    Day 01 meso 02 wk.02
    Workout

    3 sets
    Row 4 min @ 5k PR pace -2 sec
    rest 30 sec
    then
    rest 5 min
    3 sets
    Row 4 min @ 5k PR pace -2 sec
    rest 30 sec
    +
    10 min easy cyclical cool down

    Notes

    meso 02 Aerobic Monster


    Day 02 meso 02 wk.02
    Workout

    Row 12 min @ 5k PR pace +2 sec


    rest 3 min
    Row 12 min @ 5k PR pace +2 sec

    Notes

    meso 02 Aerobic Monster


    Day 03 meso 02 wk.02
    Workout

    10 sets
    Row 10 sec @ 100% (Z5)
    Row 20 sec @ 85% (Z3)
    Row 30 sec @ 50% (Z1)
    then
    rest 5 min
    12 sets
    Row 40 sec @ 80% (Z3)
    Row 20 sec @ 50% (Z1) 8

    Notes

    meso 02 Aerobic Monster


    Day 01 meso 02 wk.03
    Workout

    3 sets
    Row 4 min @ 5k PR pace -4 sec
    rest 30 sec
    then
    rest 5 min
    3 sets
    Row 4 min @ 5k PR pace -4 sec
    rest 30 sec
    +
    10 min easy flush

    Notes

    meso 02 Aerobic Monster


    Day 02 meso 02 wk.03
    Workout

    Row 15 min @ 5k PR pace +2 sec


    rest 5 min
    Row 15 min @ 5k PR pace +2 sec

    Notes

    meso 02 Aerobic Monster


    Day 03 meso 02 wk.03
    Workout

    10 sets
    Row 10 sec @ 100% (Z5)
    Row 20 sec @ 85% (Z3)
    Row 30 sec @ 50% (Z1)
    rest 5 min
    Then
    14 sets
    Row 40 sec @ 80% (Z3)
    Row 20 sec @ 50% (Z1)

    Notes

    meso 02 Aerobic Monster


    Day 01 meso 02 wk.04
    Workout

    3 sets
    Row 4 min @ 5k PR pace -6 sec
    rest 30 sec
    then
    rest 5 min
    3 sets
    Row 4 min @ 5k PR pace -6 sec
    rest 30 sec

    +
    10 min easy cyclical cool down

    Notes

    meso 02 Aerobic Monster


    Day 02 meso 02 wk.04
    Workout

    Row 10 min @ 5k PR pace


    rest 5 min
    Row 10 min @ 5k PR pace -2 sec

    Notes

    meso 02 Aerobic Monster


    Day 03 meso 02 wk.04
    Workout

    10 sets
    Row 10 sec @ 100% (Z5)
    Row 20 sec @ 85% (Z3)
    Row 30 sec @ 50% (Z1)
    then
    rest 5 min
    Row 2 min @ Z2
    Row 3 min @ Z3
    Row 2 min @ Z2
    Row 3 min @ Z4

    Notes

    meso 02 Aerobic Monster


    Day 01 meso 03 wk.01
    Workout

    3 sets
    Row 3 min @ 5k PR pace -5 sec
    rest 30 sec
    then
    rest 5 min
    3 sets
    Row 6 min @ 5k PR pace
    rest 60 sec
    +
    10 min easy flush

    Notes

    meso 03 Aerobic Monster


    Day 02 meso 03 wk.01
    Workout

    6 sets
    Row 3 min @ Z1
    Row 2 min @ Z3

    Notes

    meso 03 Aerobic Monster


    Day 03 meso 03 wk.01
    Workout

    3 sets of all the following


    Row 20 sec @ 100%
    rest 1:10
    Row 30 sec @ 97%
    rest 1:30
    Row 2 min @ 5k pace
    rest 3 min

    Notes

    meso 03 Aerobic Monster


    Day 01 meso 03 wk.02
    Workout

    3 sets
    Row 3 min @ 5k PR pace -7 sec
    rest 30 sec
    then
    rest 5 min
    3 sets
    Row 6 min @ 5k PR pace -2 sec
    rest 60 sec
    +
    10 min easy cyclical cool down

    Notes

    meso 03 Aerobic Monster


    Day 02 meso 03 wk.02
    Workout

    6 sets
    Row 2:30 min @ Z1
    Row 2:30 min @ Z3

    Notes

    meso 03 Aerobic Monster


    Day 03 meso 03 wk.02
    Workout

    3 sets of all the following


    Row 20 sec @ 100%
    rest 1:10
    Row 30 sec @ 97%
    rest 1:30
    Row 2 min @ 5k pace -2 sec
    rest 3 min

    Notes

    meso 03 Aerobic Monster


    Day 01 meso 03 wk.03
    Workout

    3 sets
    Row 6 min @ 5k PR pace -4 sec
    rest 60 sec
    +
    then
    Row 3 min @ 5k PR pace -10 sec
    rest 30 sec
    Row 2 min @ 5k PR pace -10 sec
    rest 30 sec
    Row 1 min @ 5k PR pace -10 sec
    +
    10 min easy flush

    Notes

    meso 03 Aerobic Monster


    Day 02 meso 03 wk.03
    Workout

    6 sets
    Row 2:00 min @ Z1
    Row 3:00 min @ Z3

    Notes

    meso 03 Aerobic Monster


    Day 03 meso 03 wk.03
    Workout

    3 sets of all the following


    Row 20 sec @ 100%
    rest 1:10
    Row 30 sec @ 97%
    rest 1:30
    Row 2 min @ 5k pace -4 sec
    rest 3 min

    Notes

    meso 03 Aerobic Monster


    Day 01 meso 03 wk.04
    Workout

    4 sets
    Row 2 min @ 5k PR pace -4 sec
    rest 1 min
    then
    rest 5 min
    4 sets
    Row 2 min @ 5k PR pace -4 sec
    rest 1 min
    ***If you feel good on the 4th interval each time, push pace a little faster
    +
    10 min easy cyclical cool down

    Notes

    meso 03 Aerobic Monster


    Day 02 meso 03 wk.04
    Workout

    Row 20 min @ Z1

    Notes

    meso 03 Aerobic Monster


    Day 03 meso 03 wk.04
    Workout

    Row 5-7 min Z1-Z2


    +
    Row 20 sec @ goal 5k pace
    rest 40 sec
    Row 30 sec @ goal 5k pace
    rest 30 sec
    Row 40 sec @ goal 5k pace
    rest 4-5 min
    +
    Row 5k Time Trial

    Notes

    meso 03 Aerobic Monster

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