Ocean Rowing: A Training BluePrint

Yup - with 5 sessions a week, you can be fit, strong and robust enough to row the Atlantic, you just need the right programme.

winning the Pairs Category.

Here’s how I’d structure it:

Monday: High Stim Erg - Threhsold Intervals (~45 mins)

Tuesday: Strength: Squat, Pull (H), Lunge + Trunk Capacity

Wednesday: Zone 2 Row 45-60~ @ 65% Threhsold or Sub 70% MHR)

Thursday: Rest

Friday: Strength. Hinge, Pull (V), Squat Uni, Push.

Saturday: Long Erg 70-90’ Blend of Tempo and Zone 2.

Sunday: Rest

10 Years of Ocean Ready

Over 330 successful ocean rowers worked with.

I absolutely love this sport, and can’t bloody wait for the next 10 years.

📸 .toughest.row

A strength programme that works in harmony with your running work.

That’s exactly what we do a Burst.

High quality programming built around you and your needs.

wheels looking 🔥

❌ Stop rushing back to your catch position ❌

Such a common flaw, adding a pause into the finish position can allow you to focus on the goal positions and mean you commit full to the entire stroke.

Connection is key to efficiency.

Big up The Ridgewood Crew for showing this.