World Rowing Indoor Sprints week 3 workout – piecing it together

Here is Week Three’s workout designed by Cameron Nichol, a medical doctor, two-time world silver medallist in rowing for Great Britain and founder of RowingWOD, a company dedicated to indoor rowing.

Week Three:

800m, 600m, 400m, 200m

Rest 5mins between pieces

The first three of these pieces should be performed as the first part of your 1000m time trial. Do not sprint towards the end by shortening your stroke. Instead, row long and powerfully as you approach the final couple hundred metres in the first three pieces.

For the final piece, start well and keep the power on for the first 100m. Then in the final 100m, practice building high speed by shortening the stroke slightly with less slide length. This should allow you to row at a higher rate and maybe even squeeze out a couple extra watts on the power.

Visualise your plan and enjoy the process.

Follow the weekly workout through our Facebook pages:
World Rowing Indoor
World Rowing

The World Rowing Indoor Sprints is an internationally sanctioned virtual rowing event and anyone in the world can participate no matter what age, country or ability. 

Post your photos on Facebook or Instagram using #indoorsprints. Show us how your training is going.

Competition details here.

 Are you in?