Sample Weekday Session

Below is one of the training sessions we’ve done on Zoom (first 30min of warmup and first 9min of “power” work not shown).  Note the thumbnail image, showing that target heart rate is the focus of the majority of the workout.  Here’s the training plan listing the specific workouts we do each day.  If you’re interested in participating, contact Coach Paul.

Zoom Training

We’ve started our weekday virtual training sessions. We’re hoping a big group of interested students will join us for those workouts, and then stay with the team until we get to go back on the water and row. If you’re interested in participating, contact Coach Paul or the booster club.

Summer training posts

We all miss water time (see video below for reminder).  When we get it back, we’ll want to make the most of that rowing.  The more physically prepared we are, the more fun it will be.  Wouldn’t it be great to row like an end-of-fall HOTO-8 on day one?  I’ll be posting summer workout suggestions in updates to this post.  Each week will have a primary focus.  Here are the weeks.


We didn’t get to do our safesport lesson this year.  The video below is a small make-up session.  Safesport is about treating each other with respect and kindness.  And how we interact often starts with how we speak.  It’s worth taking some notes, and really thinking about the points being made.  Because this isn’t just about safesport.  Quality speech is a key skill for coxswains, captains, teammates, etc.  Want to do well in future job interviews?  Speech is vital.  Miss speaking to your friends in person?  Improve the conversations you will eventually have.  Oh… one more thing.  Notice how the video ends with speaking AND listening.  If you want people to listen to you, start by listening to them.  That’s safesport too.


Sitting is bad for you.  Do less sitting.  Maybe distance learning lets you stand up in class.  Maybe you’ll discover that’s better for your learning… and your health.

Going Forward

For anyone really bummed about loss of the season, I’ve added a short document to the attendance page for your consideration.  Ok, with the season cancelled, it’s time to think long-term.  Our training calendar is adjusted for the routine we need when racing is further away.  You can do more than listed, but any extra needs to be green.  Build your cardio base, train healthy movement patterns, and strengthen key muscles.  Here is the details page for this week (the more intense weeks will stay in the posts below).  Daily core work next year will replace a few cals with new ones, so use this list.  Previous weeks:  week4, week5, week6, week7.  To motivate your work, consider the following:

Practice and learn the little things now

The video below states:  “once a skill becomes automatic, thinking about its precise mechanics interferes with your ability to do it”.  Rowing well comes from being a good rower.  Being a good rower starts with being a good athlete.  Being a good athlete comes from the work done to get there.  That work includes learning ‘the little things’ correctly so they become automatically correct.  Right now we can be putting in so many quality reps to create good athletic and/or rowing skill.  Then when the pressure is on, you have all the nuanced work done and you can use external focus on the ultimate goal… boat speed.  The bit at the end for a free book from is still true… with a free 30-day trial.  I am not endorsing that, but I do highly endorse The Boys in the Boat.  It’s a wonderful read.

Elite vs Us… a few corrections

Friday’s lesson asked for comparison of our training to ideal training.  Some said we do too much red and not enough green.  That’s not precisely correct.  The effective-practice video says the top athletes spend 50-60hrs per week on activities related to their craft.  Let’s guess 40hrs of that is the actual workouts.  If 85% of the time is green, there’s still 4hrs per week in the red zone, and 2hrs at yellow.  We don’t do enough red/yellow.   But we are way behind on green.  I’m hoping over the coming weeks you’ll find more green time.

Some said workouts (like the run, long rows, etc.) should not be yellow/red, but should be green.  I agree.  Often they are intended to be green.  If you don’t know a workout color, ask.  Make each workout the right color.  Find the green zone and use it.  Crew is one of the rare sports where everyone can do a workout together and stay green.  Strong rowers pull harder while green.  Other rowers pull lighter and stay green.  We’re in the same boat, so we stay together.

I was surprised by how many of you focused on your personal experience at the team, rather than the training calendar.  But that’s a good surprise.  It gave me insight I did not expect.  The correction I would offer is that our calendar of workouts tries to provide the right mix.  And the coaches want to help you fix the flaws that hold you back from optimal training.  We wish more students asked for that help.

Quality Practice

After day 1, you probably realize there’s going to be lots of practice ahead.  To sustain this workload, you’ll need huge mental focus.  Watch the video below, then come back here to reading.  Did you catch this quote: “mastery isn’t simply about the amount of practice.  It’s also the quality and effectiveness of that practice”?  Was your run today the kind of quality practice that would truly make you better?  This TED-Ed video, just like the ones on running form, is incredibly information-dense.  I’ve watched it a bunch of times, finding improved understanding each viewing.  How many times did you watch today’s running video?  Once is enough for today, but not enough for your lifetime as a good runner.  This practice video will come up multiple times.  Maybe watch it again.

Evolving Details

This post will provide data (videos, reading, etc.) suggested for the training plan.  First, the cardio party workout lists will be helpful.  The cardio party goals will apply, in-part or in-full, to all the workouts.  For example, all your green zone work should be cardio heart rate or below.  Second, the workout details page will be updated as I gather material.  There will be more posts above this, but always come back here for the latest planning.  Third, is a yoga videos disclaimer:  I googled who the top yoga people were on youtube, and found this channel.  It seems acceptable (quality, accessible, etc.) to me, but don’t take my direction there as full endorsement.  There’s some yoga-specific language in the videos; you’re welcome do your own research.  Fourth, your running will be preceded by video lessons; make sure each green run has a technique focus.  Fifth, your core work should be centered around the cals we already do daily.  Sixth, you’ll do some visualization/mirror work of executing drills; you’ll need a good drills list to consider.  The details page is the current week (week 2).  Here’s week 1 and week 2.