off-season

Winter Conditioning Program Maintaining fitness and technical proficiency during the winter months is crucial for peak performance in spring racing. This program focuses on building a strong aerobic base while developing power and technical skills on the ergometer. Program Goals Maintain and build aerobic capacity Develop power production Improve technical efficiency Prevent injuries through cross-training Build mental toughness for spring racing Weekly Schedule Monday: Steady State + Strength AM: 60’ steady state erg (20 SPM, 2:00-2:15/500m) PM: Upper body & core strength training 3 x 10 bench pull 3 x 10 seated row 3 x 10 lat pulldown 3 x 45 sec plank variations 3 x 15 Russian twists Tuesday: Threshold Work 3 x 10’ pieces @ 24-26 SPM (target: 85-90% max HR) 5’ rest between pieces 15’ warm-up and cool-down Wednesday: Active Recovery + Mobility 30’ light cross-training (swimming, cycling, or jogging) 30’ yoga or mobility work Focus on hip mobility and back flexibility Thursday: Power Development 8 x 500m pieces, 3:30 rest Rate: 26-28 SPM, focus on power per stroke 15’ warm-up and cool-down Friday: Lower Body Strength + Technical Work AM: Technical rowing: 40’ with specific focus drills 4 x 5’ at 18 SPM focusing on connection 4 x 5’ at 22 SPM focusing on sequencing PM: Lower body strength 3 x 10 squats 3 x 10 lunges 3 x 10 deadlifts 3 x 15 calf raises Saturday: Team Workout Long piece: 3 x 20’ at 20-22-24 SPM 5’ rest between pieces Rate builds within each piece Sunday: Complete Rest or Light Activity Rest day or light activity like walking or stretching Focus on recovery and mental preparation for the week Technical Focus Areas Each week focuses on a specific technical element: