Posted by Sean Wolf on RowingIllustrated.com [lightly edited by MM]. This is an eight week program designed by Xeno Muller to peak at the CRASH-Bs with a 2K prep race in week five, in this case at the Beach Sprints in Long Beach.
Sean: "Xeno posted this a few years back [Dec 30, 2005 on the C2 Training Forum] before he went off and deleted everything off YouTube, etc. His plans are effective."
Xeno: Training Program 2K sprint CRASH B LONG BEACH, CRASH B BOSTON on Feb 4th & 25th (XENO MULLER)
A quick note about this program:
Some people may only row 20-30 minutes as a regular workout. This program can be adjusted to any level rower. As it is written, this training schedule is best suited for people who train 60 minutes-plus on the ergo a few times during the week. If a rower’s total mileage is less then this program suggests, focus on the boldly written days which focus specifically on race preparation. IF you are at the Olympic level, the first workouts are roughly 20 minutes longer and it is normal to put in a second compensatory workout. For the second practice, the target heart rate stays the same, yet the total time is roughly 15 to 25 minutes shorter. In this program I refer to target heart rate. This is the heart rate at which lactate levels are at 2mmol/l or below. If you do not have access to a lactate pro device, and want to figure out your ball park target heart rate you can use the Karvonnen Formula: (MAX heart rate- REST heart Rate)X80%+ REST heart rate= Aerobic Target Heart Rate. Example (185-40)X80% +40= 156. And finally, listen to your body. A training program is not set in stone. If you feel tired, reduce training volume, don’t necessarily scratch the workout. If you need to pick a workout, stick to steady state rather than a short hard workout. Don’t forget to have fun. You choose to row, it must make you feel good.
Sat Dec 31, 2005
Steady state workout 80’. Break down the distance by rowing 15 to 20 minutes at a time. Let the stroke rate range from 18-22. Break down the stroke every eight minutes for variation and relaxation of the muscles. Give yourself a short break after each stretch. Drink electrolytes with a mild concentration of carbohydrates.
Sun Jan 1, 2006
3x7 4'2'1' 20-22-24, 3'2'2' 22-24-26, 3'2'1'1' 24-26-28-30. This effort is 100%.
Mon Jan 2
80’ steady state. Stroke rate varies between 18-21. Break down the distance into 4x20 or 5x15 (rough). You can change stroke rates for 2’ until 8 minutes, then 2’ technique, and the remaining 5 minutes alternating stroke rates. The goal is to put in distance without getting bored. Stay within your heart rate range.
Tue Jan 3
60’ steady state. Similar to Monday’s.
Wed Jan 4
4x5' at 15 second on and 15 seconds off. Take 5' rest between. Make sure you warm up for ten minutes focusing on the stroke structure. Cool down for at least ten minutes. Total time rowed 60’+.
Thur Jan 5
OFF
Fri Jan 6
80’ steady state breaking down the time with stroke rate variation not exceeding 22. Take short breaks every 12 to 18 minutes, enough for a drink quick reflection why you are training and back on track.
Sat Jan 7
3x7 4'2'1' 20-22-24, 3'2'2' 22-24-26, 3'2'1'1' 24-26-28-30. This effort is 100%.
Sun Jan 8
75’ steady state. Break it down 5x15’, short breaks between. Make sure you have electrolytes in your drink.
Mon Jan 9
80’ steady state similar to the others and like the others make sure that you keep an eye on not pushing the heart rate beyond the aerobic target.
Tue Jan 10
60’ 3x20 minutes steady state. Look at your total meters rowed for each 20’ holding it at your right aerobic heart rate. Use these steady state rows to find your aerobic cruising speed. Over time you will notice an increase in power at the same heart rate. At that point a new lactate test will come in handy to make sure that we are still pushing hard enough.
Wed Jan 11
OFF
Thur Jan 12
80’ steady state. It is your choice how you want to break up the time rowed. Keeping the quality of the row high by working closely to your optimum aerobic heart rate. Be consistent with your power application. Listen to the flywheel. Make it sound up throughout the acceleration of your stroke, catch to finish.
Fri Jan 13
3x7 4'2'1' 20-22-24, 3'2'2' 22-24-26, 3'2'1'1' 24-26-28-30. This effort is 100%.
Sat Jan 14
60’ steady state. At times your heart rate may not climb so fast to target and it requires around 20 to 30 minutes for it to get there. This is normal. If on a certain day you workout and your heart rate is on target, but you are not pushing the usual power, you should consider rowing less long and trust your heart rate. Often athletes get influenced by the digital display and lose focus of their heart rate. Literally, LISTEN AND FOLLOW YOUR HEART, always and especially the closer you get to a championship.
Sun Jan 15
OFF
Mon Jan 16
80’ steady state.
Tue Jan 17
75’ steady state.
Wed Jan 18
70’ steady state.
Thur Jan 19
2 or 3x19' 4-3-2-1-2-3-4 minutes changing stroke rates at 18-20-22-24-22-20-18. You can change the resistance on the flywheel for training your acceleration. These 19 minute pieces are a bit tougher at 22 and 24.
Fri Jan 20
OFF
Sat Jan 21
Steady state 80’ break it down to twenty minutes at a time with a short break to drink. Within the 20’ pieces break down the distance by completing technical drills ever 7 to 9 minutes. At no point shall you feel that it is taking for ever.
Sun Jan 22
Steady state 70’.
5x5’ 15” ON and 15” OFF. Stroke rate range of 28-36.
Mon Jan 23
Steady state 70’.
Tue Jan 24
OFF
Wed Jan 25
Steady state 80’.
Thur Jan 26
Steady state 70’.
Fri Jan 27
Allow time to warm up, at least 20 minutes.
1x1000m 1x750m & 1x250m MAX ten minutes of rest or at least 100% of the time the pieces take. Race pace.
Take plenty of time to cool down - 30 minutes.
Sat Jan 28
80’ steady state. Stay at or below your target heart rate.
Sun Jan 29
OFF
Mon Jan 30
OFF
Tue Jan 31
Paddle at least 45-60’. Plenty of warm up same as for racing, include plenty of cool down, very important.
First 1000m race pace includes start.
Wed Feb 1
Paddle 45-60’
Thur Feb 2
Paddle at least 45-60 minutes.
2x500m race pace no sprint no start.
Fri Feb 3
Gentle paddle, take your time to fully warm up and cool down plenty after the 750m piece. The piece is a body piece, no start no sprint. 1x750m.
Sat Feb 4
Long Beach Sprint 2K. Prep 2K if you do not compete at this regatta. It is your choice whether you want to row 1500 straight, or push 1x1000m and a 750m. The goal is to figure out your race pace.
Sun Feb 5
OFF
Mon Feb 6
80’ steady state. Listen to your body. Push at the target heart rate, it is OK to be lower, but DO NOT go over.
Tue Feb 7
60’ row steady state. Put the 750 in the middle of the workout. Row it off at the aerobic level target heart rate.
1x750m race pace no start no sprint.
Wed 8
80’ steady state. Technical points to remember: Think about keeping the shoulders loose. Keep your arms straight during the leg drive. Hold the handle in the finger tips.
Thur Feb 9
OFF
Fri 10
75’ steady state.
Sat Feb 11
4x250m MAX sprint stroke rate KEEP PROPER TECHNIQUE, ten minutes rest in between at close to steady state, no higher.
Sun Feb 12
80’ steady state, aerobic target heart rate.
Mon Feb 13
OFF
Tue Feb 14
Total time rowed for this: 60 minutes minimum. Regular race warm up. Regular race cool down.
2x500m. One is for start, the other for final 500 with sprint in the last 300m.
Wed Feb 15
75’ steady state, aerobic target heart rate.
Thur Feb 16
Total time rowed maximum 70’.
3x5' at 15" ON and 15" OFF. Take 5' rest between. Make sure you warm up for 10-20 minutes focusing on the stroke structure. Cool down for at least 10-20’.
Fri Feb 17
OFF
Sat 18
60’ steady state row. Listen to your body. Don't overdue it.
Sun 19
Straight through 2K race pace, no start no sprint, this is very important, the goal is NOT to pursue a personal best, but to have a solid average. 5 to 8 seconds slower than a full on 2k.
Mon Feb 20
Paddle 45’-60’.
Tue Feb 21
Paddle 45’-60’.
Wed Feb 22
Paddle 45’60’.
At least 20 minutes warm up same as for a race, starts included (first stroke, first two strokes, first three, and first four, then a start and 15-20, plenty of down time before the race piece). 1x1000m. Solid cool down until completely recovered.
Thur Feb 23
Steady state paddle. Follow your heart. Break a sweat. Take a 4 to 5 12-18 strokes at race pace. Plenty of steady rowing/paddling time in between.
Fri Feb 24
Twenty minute warm up, 750m just race pace no sprint, 15’ to 20’ cool down.
Sat Feb 25
CRASH-B 2K!