A Training Plan for Masters 40+ Rowers

Your body needs more recover than it used to, but that’s no reason you can’t still train hard.

Like it or not, once we hit our 40s, we aren’t able to exercise the way we used to without paying for it later. Our bodies don’t recover or heal as quickly, and in the long term, we can’t sustain as much training load as before. To top it off, our power output is also decreasing.

This training plan is specifically designed for the adult rower. With a reduced volume of work, an increase in the amount of intensity workouts, a slight increase in the amount of rest within a workout, and an option for an extra recovery day, this training plan will fit into your busy adult life while keeping you fit, strong, and powerful.

Let’s cover some definitions. Try these rowing warm up (WU) and cool down (CD) routines as part of your routine. In the context of the programming, WU and CD refer to your build up and down in your stroke rate (SR). The SR is the number of times you pull in a minute, and is displayed on the erg. Your steady state (SS) performance means maintaining the same pace over a period of time or distance.

Ready to get started?

Click Here to Download the Training Plan