GA Advanced - 10km Training Program
GA Advanced - 10km Training Program
This 12-week program is designed for intermediate to advanced rowers who are ready to take on the challenge of mastering the 10k distance. The plan incorporates science-based training principles and is tailored to develop the stamina, speed, and technical precision needed to perform your best on race day.
What You’re Training For
The 10k is a test of endurance, efficiency, and mental toughness. To excel, you need:
Sustainable Power: The ability to hold a steady pace over a long duration.
Lactate Threshold: The capacity to work hard without fatigue from lactate build-up.
Efficiency: A consistent and economical stroke that minimizes energy waste.
This plan will build these attributes, ensuring you’re ready to sustain strong performance throughout the entire 10k distance.
Why This Program Works
This program uses a variety of training styles and progressions to target different aspects of fitness:
Steady-State Rows: Build your base aerobic endurance, improving your ability to row longer and faster with less fatigue.
Double Threshold Sessions: Improve your lactate threshold by training twice in a day at near-threshold intensity. This builds your ability to sustain high power output without overload.
Speed Intervals: Develop anaerobic power and the ability to handle high-intensity bursts during key race moments.
Technique and Recovery Days: Focus on stroke efficiency and allow your body to adapt to harder training sessions.
Each week is structured to maximize adaptation and build your fitness in a systematic way, culminating in your peak performance.
