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<< Click to Display Table of Contents >> Training levels |
  
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<< Click to Display Table of Contents >> Training levels |
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The Training Plan Wizard uses your personal profile and your rowing and competition background to determine the levels of training challenge appropriate for you.
The Wizard takes into account many factors in your personal profile and rowing history when assessing the highest training level you are cleared to use. The Wizard uses slightly different assessment schemes for Weight, Fitness and Competition plans.
The following profiles will give you a good idea of the 'typical' rower for each level:
Typical profiles:
Rowed workouts > 30 min, Rowed 3 hrs / wk and 12 hrs / mth, Been rowing 4 yrs.
Rowed workouts > 20 min, Rowed 3 hrs / wk and 12 hrs / mth, Been rowing 2 yrs.
Rowed workouts > 10 min, Rowed 1 hr / wk and 5 hrs / mth, Been rowing 2 yrs.
Never rowed before on-water or indoors.
Typical profiles:
Rowed workouts > 40 min, Rowed 5 hrs / wk and 18 hrs / mth, Been rowing 6 yrs, BMI < 24 (male) or < 22 (female).
Rowed workouts > 30 min, Rowed 3 hrs / wk and 12 hrs / mth, Been rowing 4 yrs, BMI < 26 (male) or < 25 (female).
Rowed workouts > 20 min, Rowed 3 hrs / wk and 12 hrs / mth, Been rowing 2 yrs, BMI < 28 (male) or < 27 (female).
Rowed workouts > 10 min, Rowed 1 hr / wk and 5 hrs / mth, Been rowing 2 yrs.
Never rowed before on-water or indoors.
Typical profiles:
Rowed workouts > 60 min, Rowed 16 hrs / wk and 40 hrs / mth, Been rowing 6 yrs, Raced 7x over 5 yrs and placed in the top 10, BMI < 24 (male) or < 22 (female).
Rowed workouts > 60 min, Rowed 5 hrs / wk and 20 hrs / mth, Been rowing 6 yrs, Raced 7x over 5 yrs and placed in the top 10, BMI < 24 (male) or < 22 (female).
Rowed workouts > 30 min, Rowed 5 hrs / wk and 20 hrs / mth, Been rowing 2 yrs, Raced 3x over 3 yrs and placed in the top 50%, BMI < 26 (male) or < 25 (female).
Rowed workouts > 20 min, Rowed 1 hr / wk and 5 hrs / mth, Been rowing 2 yrs, Never raced before, BMI < 28 (male) or < 27 (female).
Never rowed before on-water or indoors.
When you make a new training plan you build on the old one in two ways:
| 1. | RowPro training plans require you to row within heart rate and stroke rate targets. If the Wizard gives you the same level of clearance as last time, and therefore the same plan as last time, you will still need to row at a faster pace to have the same heart rate as last time, because you are fitter than before. This means your training plan automatically builds on the old one, even if it's the same plan again. |
| 2. | When you go through the Wizard, you enter information about your rowing history that includes your longest workouts and maximum hours of training per week and per month, also for competition plans you enter your racing history. Often one or more of these number has changed because of the training plan(s) you have already completed, and these changes will eventually stimulate the Wizard to clear you for a higher level of training. |
Note: You can easily prove to yourself that your new training plan built on your old one by comparing your performance at the end of the next plan with your performance at the end of the last plan. Unless you are already supremely fit, it's extremely likely you will see an improvement in your performance.