Winter Conditioning Program

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

  1. Maintain and build aerobic capacity
  2. Develop power production
  3. Improve technical efficiency
  4. Prevent injuries through cross-training
  5. 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:

  • Week 1: Connection and catch timing
  • Week 2: Drive sequencing
  • Week 3: Finish position and hand heights
  • Week 4: Recovery pacing and breathing

Repeat this cycle throughout the winter training period.

Monitoring Progress

We track the following metrics weekly:

  1. 2k test (once per month)
  2. 30’ steady state average split (weekly)
  3. 500m power piece average (weekly)
  4. Rate of perceived exertion (RPE) for each session
  5. Resting heart rate (daily)

Nutrition Guidelines

Proper nutrition supports recovery and performance:

  • Consume protein within 30 minutes after workouts
  • Hydrate with 16-20 oz of water per hour of training
  • Focus on whole foods, with emphasis on:
    • Lean proteins
    • Complex carbohydrates
    • Healthy fats
    • Fruits and vegetables for micronutrients

Adjustments

This program is flexible and can be adjusted based on individual needs, facility availability, and specific goals. The key is consistency and progression throughout the winter months.