If you’re wondering what type of workout to do, the training doc contains what the Sr. Comp folks should be doing. If you’re new to training for rowing, work into it. The beauty of a “zone” or “category” based workout system is that as you get fitter, the same workout (say Cat 6 or Zone 1 or L1 as the juniors are following) is done at a higher speed and for longer, and the Cat 1/Z5/L5 workouts are done at hugely higher speeds. Your body keeps developing as you train. (It also de-trains rather quickly – you keep most of the strength, but the muscle enzymes that enhance endurance go away after only a few weeks.)
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