Time trials are the simplest type of rowing workout to do, and yet they can be very useful to monitor your progress and help to motivate you to train more.
So what are they? Exactly what it says. You either set a time or distance, and then record how long it takes you to row that distance, or how far you can row in the set time - see the examples below.
Then choose a day to do one of the workouts as part of your training schedule. It's important to do each of these trials on the same day of the week every week, as this will show you how effective your other sessions are at producing results.
Be sure to record the results from the two trials below. If your rower doesn't store performance data, or link up to your PC or Smartphone, keep a spreadsheet or graph of your results.
Time Trial #1: Distance
It really couldn't be easier. Set the target distance on your console (or just display distance if your machine doesn't have a target function) to 2,000 meters. I suggest 2,000 as it's a challenging distance that will serve you well over the months and years to come. If you choose a shorter distance, it won't show much of an improvement as you get fitter.
If you're new to rowing, spend a couple of sessions rowing the 2,000 meters at a steady stroke rate you can maintain without causing discomfort. When you're happy you can cover this distance consistently, start recording your performance data.
Here's the trial:-
Row the first 1,000 meters hard.
Try to maintain the same stroke rate over the last 1,000 meters.
Record the time at 2,000 meters.
There you go easy :0) The next trial could be done the following day.
Time Trial #2: Time
The above measures your performance over a set distance, this workout checks how far you can row in a set time. I suggest two minutes for the same reason above for the distance.
Set the timer on your console to two minutes (or display time rowed if your model doesn't have a timer function.)
Row for two minutes flat at a challenging stroke rate you can maintain for the duration.
Check the distance rowed at the end of the trial.
As with the first trial, keep a record your performance for future reference. If your time trial scores are not improving week on week, you need to add more variation to your workout regime. You'll achieve diminishing returns from your sessions if you keep doing the same every time you train.
The above workouts are from my 'The Complete Rowing Machine Workout Program'.
It's available as to download for a notebook, SmartPhone or tablet or for the Kindle from Amazon. For more information, please click the cover on the right.
It contains 20 workouts suitable for beginner up to elite and has advice on technique, injury prevention and how to stay motivated.
