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A Training Plan For Masters 50+ Rowers

This training plan is designed for the adult rower looking to hold on to aerobic endurance and strength.

Written by Ellen Tomek Last updated on September 13, 2019

Exercise is such an important part of life, but can get overlooked when life takes priority. And staying truly fit is even harder with age. Although your body holds on to aerobic endurance a little longer as you age, your power output can drop dramatically if it is not properly maintained.

Exercise is such an important part of life, but can get overlooked when life takes priority. And staying truly fit is even harder with age. Although your body holds on to aerobic endurance a little longer as you age, your power output can drop dramatically if it is not properly maintained.

This training plan is designed for the aging adult rower. With the reduced volume of work, the increase in intensity, the increase in the amount of rest within a workout, a more controlled level of perceived exertion, and the option for an extra recovery day, this training plan will fit into your busy life while keeping you fit, healthy, 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

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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