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Fitness

A Dedicated Rowing Plan for 60 Year Old Masters

The intensity of the workouts will help you to maintain your overall strength and power, even though the level of perceived exertion will be kept within a safe range.

Written by Ellen Tomek Last updated on March 3, 2017

As we age, the body starts to break down more quickly and takes longer to recover from exercise. This training plan is designed for the older adult rower. The reduced volume of work allows you recover fully from the workout by the following day.

The intensity of the workouts will help you to maintain your overall strength and power, even though the level of perceived exertion will be kept within a safe range. The increase in the amount of rest within a workout will help you to recover for the next piece and will allow you to stand up and stretch or lay down to help maintain spine health.

The extra recovery day for cross-training, walking, stretching, or yoga ensures you stay active, but still are rested by the next training week, and helps you to fit rowing (and other important exercise) into your busy life.

Ready to get started?

Click Here to Download the Training Plan

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.

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