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<< Click to Display Table of Contents >> Training sessions with RowPro |
  
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<< Click to Display Table of Contents >> Training sessions with RowPro |
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The training sessions in RowPro training plans are unusual in that many of them are Interval Rows that have a longer Rest period at the end than they do between Active periods. This pattern is simple for RowPro to set up on the PM and for you to row.
Note: At times you may need to row training sessions without RowPro, and you can do this, although without RowPro the training sessions are somewhat more complex for you to set up on the PM and row. See the Training sessions without RowPro Help Topic for details about rowing a RowPro training session without using RowPro.
Open Session Setup and click Training. If you have an active training plan which has sessions that are due to be rowed within three days of "today" these will be listed. Otherwise you will see a message saying no sessions are available. Points to note are:
| • | The list is always centered on "today". |
| • | A Rest Day means you don't row that day. Rest Days are an important part of your training plan, because believe it or not, your body develops while you rest, not while you're rowing! |
| • | Sessions marked Opt are optional - you can do them if you want extra workouts, or you can skip them. |
| • | Sessions marked Done have been rowed already, and you would not normally row them again unless something went wrong the first time. If you select a Done training session and click Row, a warning message will appear. |
| • | Sessions marked TT are Time Trials. When you select those sessions, a box appears below the list that allows you to select the set piece you want to row as your Time Trial. |
In choosing which training session to row, ideally you will select the session due today. However you can't always row a planned session on the exact day it is scheduled, so RowPro gives you some flexibility to choose sessions scheduled within plus or minus three days of today. You cannot choose sessions scheduled further away than 3 days from today, because that would compromise your training.
Note: Being able to select sessions from plus or minus three days also makes it possible for you to change the order of the sessions so you end up rowing them out of their planned sequence. Even though you can do this, it's important not to change the order in which you row the sessions, because that would compromise your training.
Every training session you select will be either a Steady State Row or an Interval Row.
The procedure for rowing the Steady State Rows in your training plan is described in the Rowing a Steady State Row Help Topic.
Targets for SPM and heartrate are set for all training plan sessions. Your job is simply to:
| • | Keep your SPM in the green SPM target range, as shown on the SPM Indicator on the top frame of the PM twin just above the SPM panel. See the On-screen status indicators Help Topic for more details. |
| • | If you have an online HRM, keep your heartrate in the pink band on the heartrate chart. See The Charts Help Topic for details. |
| • | If you have a watch HRM, keep your heartrate between the two limits shown in place of the heartrate chart. |
| • | If you have no HRM, follow the physiological cues that are shown in place of the heartrate chart. |
Note: Apart from Technique sessions, all Steady State training plan sessions include a warm-up and a warm-down, and these must be rowed. There are no targets for the warm-up and warm-down. See the Warm-ups and warm-downs Help Topic for details.
The procedure for rowing the Interval Rows in your training plan is described in the Rowing an Interval Row Help Topic.
Targets for SPM and heartrate are set for all training plan sessions. Your job is simply to:
| • | Keep your SPM in the green SPM target range, as shown on the SPM Indicator on the top frame of the PM twin just above the SPM panel. See the On-screen status indicators Help Topic for more details. |
| • | If you have an online HRM, keep your heartrate in the pink band on the heartrate chart. See The Charts Help Topic for details. |
| • | If you have a watch HRM, keep your heartrate between the two limits shown in place of the heartrate chart. |
| • | If you have no HRM, follow the physiological cues that are shown in place of the heartrate chart. |
Note: When you row an Interval training plan session, the targets for the Active periods are different from the targets for the Rest periods. As you move from Active to Rest and from Rest to Active, RowPro automatically moves the targets to their correct settings for the Active or Rest period you are rowing, so all you need to do is keep rowing and adjust your rowing to the new targets.
Note: All Interval training plan sessions include a warm-up and a warm-down, and these must be rowed. There are no targets for the warm-up and warm-down. See the Warm-ups and warm-downs Help Topic for details.