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Fitness

8 Weeks to a Faster 1K Row

Few things test your anaerobic power and aerobic capacity as fully as a thousand meters, all-out, on the erg.

Written by Ellen Tomek Last updated on Nov 22, 2021

Whether you are a masters rower or simply a CrossFitter looking to improve your work capacity, this training plan is for you. The 1K sprint row is a test of both power and aerobic capacity, so if you can improve your time in the 1K, it will carry over to everything else, as well.

The workouts in this plan can be done on the Concept 2 or on the water. There are sessions for power and sprinting, as well as longer workouts to improve your anaerobic threshold. These workouts will combine to optimize your fitness for the 1K, so that hopefully it only takes twice as long as your 500m!

Specific movements and protocols to warm up before you get on the rower can be found in this previous article.

I have also included a short weight training workout each day, to be performed 15-50 minutes after the rowing workout. The exercises included will help you mobilize, strengthen, and increase power in the main muscle groups used for rowing.

At the end of 8 weeks, there is a 1K test, so you can see how much you have improved! Ready to get started?

Click Here to Begin Your 8 Week Rowing Program

New to rowing? We have a plan for you, too:

An 8-Week Training Plan for the Beginner Rower

About Ellen Tomek

Ellen is a 2x Olympian, 8x National Team Member, and 5x World Cup Medalist in the sport of Rowing. After making the 2008 Beijing Olympic Team, she was a member of the 2009 USA Women’s Double (W2x), the only American crew to ever win this event at a major World Rowing Regatta. She missed out on the 2010-2011 World Championship Teams and the 2012 London Olympic Team due to injury. However, she was able to rehab herself back to health and was a member of the 2013-2016 USA W2x, representing her country again in the 2016 Rio Olympics. She plans to continue training for the 2020 Olympics in Tokyo.

She was a two sport athlete in high school (basketball, softball) and began rowing her first year of college at the University of Michigan, where she graduated with a degree in Economics. She has been rowing for over 14 years: 10 years as an elite rower. During her career as an elite rower, she has worked as a personal trainer at New York Sports Club 2007-2008, as a coach at the Junior B National Sculling Camp 2011-2012, as the Varsity Boys’ Assistant Rowing Coach at the Mercer Junior Rowing Club 2012-2013, and as a personal rowing coach for Masters’ rowers since 2012. When she is not rowing, Ellen enjoys running, hiking, biking, paddle boarding, canoeing, kayaking, and swimming. She plans to continue working in the fields of sport and health and wellness after she is done training for the Olympics as a rowing coach and personal trainer.

View All Articles

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