Schedules and Training
View the Calendar below to check on training days and locations. Make sure to read the description for who is participating in each workout.
SPECIFIC TRAINING PLANS:
Click the button below for specific training plans or resources
To win a Canadian Championship, you must be healthy and active in year-round training. That does not mean you ONLY row. All sports benefit your training and we encourage all student athletes to participate in a variety of sports. However, during the rowing season, it is recommended that you only participate in one sport as the season is relatively short but very intense and you spend many weekends away. Add another sport into that and your health and school work may begin to take a beating.
The schedules above are designed to be used with the Training Intensity Chart that shows what body system and training benefit each intensity of a workout gives you. for example if you play a hockey game, you can consider that a category 1 or category 2 workout. A swim practice with long distance laps would be a category 5 or 6. A run with your friends or a long bike ride on a stationary bike would be a category 6. ALL Sports count, but the best benefit is to spend at least 2 workouts a week on the erg for Juniors and novices and 4-5 workouts a week for junior and seniors.
Do as much as you can and KEEP A JOURNAL of your progress and record the DURATION and SPLIT TIMES that you pull.
TO BE CLEAR... The schedules are a TOTAL amount of recommended activity. If you are playing multiple sports or activities, use the intensity chart to determine what kind of workout the activities count for. Look at a weekly schedule and check off activities you are doing... THEN TOP UP your weekly plan with rowing activities and weights. Fill in whatever is left over with the proper kinds of planned workouts on the planned days. WHEN IN DOUBT - ASK A COACH!!!
GOLD STANDARDS FOR 2000m Tests
2000m Rowing Machine
(If you can pull this - you will be very competitive in on-water races)
Junior Women 7:55
Junior 130lb Women 8:05
Senior Women 7:30
Senior 130lb Women 7:45
Junior Lwt Men 7:00
Junior Men 6:50
Senior Lwt Men 6:40
Senior Men 6:30