July/August – 3 x Weights Sessions per week.
2 x 1hr+ base fitness sessions (can be in boat, ergo, running, cycling)
September - 3 x Weights Sessions per week
1 x cross training fitness session per week (ergo, running, cycling)
2 x boat sessions per week of low rating steady state in 2 x 30 min pieces with 5 min rest between sets.
October - 3 x Weights Sessions per week
3 x boat sessions per week of 1 hr duration. 2 x 30 min pieces, 3 x 20 min pieces building the rating as crew fitness/technique allows. Ensure rowers are rotated between stoke and bow pair so all rowers are comfortable in all combinations/positions as they will be required to do so during the race.
November/December – 3 x Weights Sessions per week
3 x boat sessions per week as per October
1 x weekend boat session of min 2 hrs duration with crew changes being made throughout session as though under race conditions.
Ultimately you should be aiming for your crew changes to be made every 10-15 minutes so for the male rowers on days of 6 rowers being used, they will be in their seat for 20-30 mins max with 10-15 minutes rest in the powerboat between efforts in the boat. Female crews will need to work out if it is more beneficial for them to change 2 at a time or all 4 and re-work their change over times accordingly. Depending on crew style/ability, you should be aiming to rate the race at between 25-30 strokes per minute.
