Beginner - building a strong foundation with endurance and stabilization training

Frequency: two-three times per week, steady state, 18-22sr. It is important to work on technique in order to get the best speed improvements. 
Weekly volume: 20-36k
Progression: team boats to single, 12k per day
No racing


  • Flexibility Perform static stretching and self-myofascial release (foam rolling) before and after workouts. Hold stretches for a minimum of 30 seconds and sustain pressure on tender spots while foam rolling for a minimum of 30 seconds.
  • Cross-training cardio Once per week
  • Resistance training - to come