World Rowing Indoor Sprints week 4 workout – speed

Here is Week four’s workout designed by Cameron Nichol, a medical doctor, two-time world silver medallist in rowing for Great Britain and founder of RowingWOD, a company dedicated to indoor rowing.

Week 4:

3 x 600m

Rest 12mins between pieces

All three of these races should be as fast as you can. Twelve minutes of rest seems like a lot but it will go quickly. Ensure you recover well in the first few minutes and then stay moving for the remaining time. If you feel yourself ‘cooling down’ as you near the time for your next piece, time to get moving and push on the machine to get the blood flowing and heart rate up.

Your first score should be the fastest so don’t hold back on the first one. Then on the next two, feel and experiment on how to increase or maintain speed in the last 300m when you’re tired and you haven’t got many of the tools normally at your disposal (lots of power and feeling fresh).

Think of the 600s as the first and last 300m of your 1k race sandwiched together.

Analyse and tweak your race plan for each and use that information to be better next week.

Follow the weekly workout through our Facebook pages:
World Rowing Indoor
World Rowing 

The World Rowing Indoor Sprints is an internationally sanctioned virtual rowing event and anyone in the world can participate no matter what age, country or ability. 

Post your photos on Facebook or Instagram using #indoorsprints. Show us how your training is going.

Competition details here. 

 Are you in?