REMOTE TRAINING PROGRAM

WORKOUT SCHEDULE:

It's April and We're On the Water!

****Core strength exercises at least 4 times per week.****

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
APRIL 2000
						1 AM  CAT VI 90 min water  PM OFF or easy CAT VI
2 OFF or easy row	3 AM  CAT VI  60 min water PM Weights #2 + 3x35 jumps	4 AM CAT VI  60 min water PM  CAT IV  3x10 min with  4 min rest erg	5 AM  CAT VI  60 min water PM  CAT V  2x25 min with  5 min rest erg	6 AM  CAT VI  60 min water PM  Weights #1 + 3x35 jumps	7 AM  CAT VI  60 min water PM OFF	8 AM  CAT VI  90 min water
9 OFF or easy row	10 AM CAT VI  60 min water PM Run + weights #4	11 AM CAT VI  60 min water PM CAT V 45 min erg	12 AM CAT VI  60 min water PM OFF or easy row	13 AM CAT VI  60 min water PM CAT V 2x25 min erg	14 AM CAT VI  60 min water PM OFF	15  CAT VI  120 min on the water
16 OFF	17 AM  CAT V  2x20 min water PM Weights #1 + 35 jumps	18 AM  CAT VI  60 min water PM CAT IV  3x10 min erg	19 AM  CAT VI  60 min water PM Run 60 min	20 AM Easy row water PM Weights #2	21 AM CAT VI  60 min water PM OFF	22 OFF or easy row
23 Today's erg test  switched to Sunday 30th.	24 AM OFF PM CAT VI  60 min erg or water	25 AM CAT V  3x20 min water PM Weights #4	26 AM CAT VI  60 min water with 5 min rest PM Run 60 min	27 AM CAT VI  60 min water PM Weights #1 + 35 jumps	28 AM CAT VI  60 min water PM OFF	29 CAT VI  120 min on the water
30 20 min erg test + easy row water

Weight workouts 

Each day's workout follows one of the target training intensities as outlined on the table below. In order to determine the appropriate intensity for you, a 20 minute ergometer test is recommended. On the Concept II model C indoor rowers, the performance monitor can calculate your average split time for the test. If you do not have access to the model C, you will have to crunch the numbers manually until we put up a quickfinder table here.