Work out of the day

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
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Work out of the day

Post by Tomofg » April 18th, 2019, 12:26 pm

I’ve been mixing the short and medium WOD 6 times a week, I’m looking at increasing my workout and throwing a Long WOD in as well, how many long WOD would you all recommend per week TIA

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Re: Work out of the day

Post by mitchel674 » April 18th, 2019, 12:44 pm

I try to do at least 2 long steady state rows each week. This paired with 1-2 interval sessions seems to work for me.
55yo male, 6ft, 154lbs

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Re: Work out of the day

Post by Anth_F » April 18th, 2019, 12:56 pm

Suppose it depends what your goal purpose is, and how much time you have on your hands. If it's just for general fitness then one long WOD a week would suffice.

I don't do any long sessions nowadays as i'm really trying to continue building muscle. I just push myself more in the shorter sessions and that seems to work well for me, but obviously more rest days inbetween. And Albeit any very specific goals on the erg for me are non existent at the moment.
42yo male 5'10 78kg (Rowing since june 9th 2016) PB's 5k 19:22 30min 7518m

My goals are simply to keep fit/get fitter and continue to enjoy rowing on the C2 :)

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Re: Work out of the day

Post by Dangerscouse » April 18th, 2019, 4:24 pm

Anth_F wrote:
April 18th, 2019, 12:56 pm
Suppose it depends what your goal purpose is, and how much time you have on your hands.
This is the critical question. Personally I'm the same as Mitchel two long slow rows and two faster shorter rows are a good mix for me.

The more long slow rows you can do the better it will be for your aerobic fitness so that is beneficial, to varying degrees, for most distances. Any distance over 500m has some aerobic requirement. Ideally the longer rows should be circa 60 mins but no less than 30 mins.
47 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 10k= 35:46 30mins= 8,428m 60mins= 16,461m HM= 1:16.47; FM= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

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Re: Work out of the day

Post by dsoucek » April 18th, 2019, 4:42 pm

Dangerscouse, have you always followed a 4 workout per week schedule or is that what you do now that you have a high level of fitness? I've always had a mindset that the more days per week one can do the better (that's how I was as a runner), but perhaps 4 days per week gives a better balance between doing tough workouts and recovery once a good level of fitness is obtained?
49 yo, M, 5'9", 167 lbs

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