Gain a competitive advantage with these power pieces. 1' on 1' off - Row Along Training Session

Learning how to develop power on the drive is essential for rowing performance. I perform a series of 1-minute power pieces in this row-along video at a rate cap of 20 spm.
Training Session Protocol:
10-minute warm-up
-Pick Drill
-3 x 10 power 10 at 20 spm
Main Session
(1' on at 20spm, 1' paddle) x 10
Cool Down
5 minutes cool down row.
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[@Bob-Karuhanon]

Thank you Coach another great informative video, something I can add to my training.

[@Neil_Bergenroth_Rowing_Coach]

Bob, thanks for commenting. I am glad you are getting value out of my content!

[@ianbarnett6027]

Nice workout but just to clarify is it designed to train power. Also how often would you do this workout ( every week every 10 days every 14 days ? ) Also would you do this workout in the base phase or the speedwork phase of training. Thanks

[@Neil_Bergenroth_Rowing_Coach]

Hi Ian, you could repeat this every week. It's a lower volume with 1 minute. I personally prefer 8 x 2 minutes at a rate of 20spm with 2-3 minutes rest between pieces, but the 1'on 1'off format worked better for the time I had yesterday. This training is a specific prep training session after a general prep block. So typically, after 8-12 weeks of aerobic development, I prescribe this for a client 2-3 months out from a 2k race. However, it's a guideline, not a rule. I like this type of training as it produces good results without totally blowing out the system and wrecking you for several days after it. I generally consider the whole block of training when planning a program for a client.