The time has come!
Are you ready to row 5km? I’m hoping so!
These last 8 weeks, you have been true Dark Horses following a progressive plan (which seems like a lifetime ago right now), and you are now ready to sit down, strap in and get ready to see if all that hard work has paid off.
I’ve got a good feeling about this.
I love this part of the training plan, as you should feel good, have endless amounts of energy and, most importantly, be able to see the light at the end of the tunnel. Okay, the endless energy may be slightly overstated, but let’s be honest; you are all crushing it if you have got this far.
Let’s take a look at what’s in store for the final two weeks of training.
Once again, you have dedicated workouts each week, so take your time to digest each one before you hop on your machine.
How are you feeling? I don’t doubt most of you are already loving/hating me and questioning why you committed to rowing a 5km in the first place.
Well, I’m here to tell you – IT’S OKAY!! You are allowed to question things and falter every now and again, especially if this is the first time you have rowed for longer than 5:00 minutes, 2:00 minutes or even 10 seconds!
Your goal this week is to be as consistent with the SPMs as you possibly can. If you are feeling good, then you are welcome to aim for the higher end of the spectrum.
If you’re a little tired, then dial it back a little but try not to miss the workout altogether.
A quick note with this week’s workouts.
You will see a different layout for this workout; you will see ‘rounds’. That simply means do everything you see as written and then go back to the beginning and repeat for as many rounds as written.
Couch to 5km is a challenge, and if you’ve ever wondered if it’s something you are capable of, then Dark Horse has you covered!
We’ve often been asked if you really need a dedicated training plan to achieve goals on the rowing machine, and the short answer is no.
However, we all know that having something that gives you structure and accountability is going to help you on your journey and being a Dark Horse means you are going to want to succeed where others don’t (we know you, don’t worry)
In this series of blogs, we will give you everything you need, from weekly workouts to hints and tips on technique and training aids that will get you from watching rowing on the couch to rowing your first 5km.
Sounds too good to be true?
In a sport where doing more is commonplace, and you are only a click away from mega rowalongs like this… (I need to practice more if I’m going to be keeping up Shane!!)
Winter training is upon us, which in coaching terms is code for ‘crush more distance’. However, my lord, that can get boring!
Rowing for long distances or hitting something short and fast, the questions are, how do you improve at either of those goals and is training muscle fiber types your secret to success?
When it comes to connection on both the water and indoor erg, your hands form one of 3 points of contact and despite best intent holding on to the handle can prove to be a tricky thing if you don’t have the required amount of grip strength developed over many many repetitions of holding objects. … Read more
Many associate ultra-endurance rowing with pain and fatigue. Hell, I’ve done a marathon row once, and have yet to be enticed back to do another one!! However, we know little on the subject, despite it’s growing popularity. Many rowers have performed ultra-endurance rowing during practice through the forms of tests sets (timed 30 minutes or … Read more
Whether you are coming to the end of this months C2 Fall team challenge or looking to take your training from the occasional row along to more structured goal-specific training. Now is the time to start switching gears and thinking about your performance if your goal is to see structured training in full effect by … Read more
Indoor rowing is by far one of the most effective ways to target fitness improvements and focus on specific areas of your fitness training. With no external influences, sessions can be delivered very accurately, pinpointing the most effective wattages and efforts for the biggest improvements in fitness and conditioning. Time spent on an indoor rower … Read more