As the winter training season begins, more people will head indoors to train on the indoor rower. Whether you are rowing for general fitness, preparing for spring racing, or trying to get meters in for one of the upcoming Motivational Challenges, it’s a great time to bring some variety to your workouts. Don’t disregard the importance of longer, steady state rows that help you build your endurance and will get you through lots of meters. However, at least once a week, you should include some interval training in your plan.
Intervals are shorter, harder workouts with rest time. Added to your workouts on a regular basis, they will help increase your speed, physical endurance, and mental toughness, but most importantly, they will prevent you from hitting a training plateau. Research shows that by performing high intensity intervals that produce lactic acid when rowing, the body adapts and burns lactic acid more efficiently in future workouts. The result is that athletes can exercise at a higher intensity for a longer period of time before fatigue or pain slows them down.
Another great benefit of interval training is that it will keep your workouts exciting and break up the monotony of the winter training. Don’t be afraid to get creative when planning a shorter more intense day. Remember that you can program your interval workout on your performance monitor.