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Endurance Fitness > Sample drills
Before you select modes of endurance training you need to consider your conditioning status. Are you totally unfit? Have you been running 5 miles a day for the past 2 years? Are you overweight? Either way, you need to consult your GP before you start endurance training to check that it is safe for you to do so.
Simple aerobic training is the starting point for those with basic fitness. The effort level during these drills should be about 5/10 i.e. you can still carry on a conversation, and the initial target is 3 sessions per week.
Sample Aerobic Drills
- 5 minute run, 1 minute walk - repeat for 3 sets, add a minute thereafter to each running set up to a maximum of 10 minutes, then run constantly for 30+ minutes.
- gym based session - 5 minute cycle, 5 minute row, 5 minute jog, and add a minute to each drill thereafter
Sample Interval Training Drill The table below relates to running 100m, 200m, 300m and 400m intervals i.e. 2 = 200m, etc.. As you can see, the Pyramid starts and finishes with a 400m interval....
Pyramid Interval Training |
Conditioning status |
Interval distances |
Rest between intervals (min.:s.) |
Sets |
Rest between sets (min.:s.) |
Basic |
4-3-2-1-2-3-4 |
0:40 |
1 |
- |
Intermediate |
4-3-2-1-2-3-4 |
0:40 |
1.5 |
2:00 |
Advanced |
4-3-2-1-2-3-4 |
0:40 |
2 |
2:00 |
Time yourself from start to finish to monitor your progress or time each 400m interval at the start and finish of the pyramid and compare the difference i.e. 75s for first 400m, 80s for final 400m is good, whereas 85s for first and 110s for last is not!
Sample Anaerobic Drill - Repeated T Test
Running forward at all times, sprint from A, touch B, turn and touch C, turn and touch D, and return to A via B. Rest for 2 minutes and repeat for 10 sets. 
The rest times are about 10 times longer than your work time so that the anaerobic energy has time to replensih and the running speed remains high.
The author and Fitness 4 Sport LLP take no responsibility for injuries caused by attempting the exercises presented on this web site. Fitness 4 Sport LLP recommends that you always learn new exercises under the guidance of a professional and consult your GP before you start |
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TOP TIP |
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Click here for a Concept 2 rowing programme and technique guide |
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TOP TIP |
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Cross training should become more prevalent as a player reaches the latter years of his or her playing career |
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Select from 10 Rowing Sessions (see below) Please read our terms & conditions before performing these drills
14 X 1 MIN HARD/30 SEC EASY
Alternate 1 minute of hard rowing with 30 seconds of very easy rowing. Repeat until you have rowed 14 hard minutes |
5 X 500M WORK/2 MIN EASY
Intermediate, Beginner
Row 5 x 500 meter pieces at good intensity, taking a 2 minute rest between pieces. |
20 X 20SEC WITH 40 SEC REST
Row twenty 20 second all-out bursts with 40 seconds of rest in between. If you have lots of experience rowing, you may wish to row these pieces at a slightly higher damper setting to add more of a strength-building component to the workout |
12 X 250M WITH 250M REST
Intermediate
Row twelve 250 meter pieces at high intensity, taking 250 meters of easy rowing in between. |
ROW 20 REPS OF 1 MINUTE HARD, 1 MINUTE EASY
Intermediate
Warm-up for several minutes. Preset the PM2 for 1:00 work time and 1:00 rest time. Row 20 sets of 1:00 hard and 1:00 easy paddle. |
ROW 6 TIMES 500M HARD WITH 3 MIN REST BETWEEN PIECES.
Advanced
Pre-set a work distance of 500 meters and rest time of 3:00. Warm up for 5 minutes, including some 10-15 stroke bursts at increasing intensity. Then row 6 work intervals of 500 meters with 3 minutes rest between intervals. This should give you enough rest to push hard on each piece. At the end, row easily for at least 3 minutes to warm down. |
12 X 250M WITH 45 SECOND REST
Intermediate
Pre-set a work distance of 250 meters and a rest time of 45 seconds. Row 12 intervals at a challenging intensity.Us the first few intervals to build up intensity. Row easy for 2-4 minutes after the last interval to cool down. |
BASELINE TEST
Intermediate, Advanced
This is a baseline test of overall rowing fitness. Warm up well, then row one 20 minute piece, full effort, at whatever stroke rate you find most effective. Set the monitor to count down the time to zero, then record your total meters and average split time per 500 meters at the end. |
ROW 12 X 1 MIN HARD, 1 MIN EASY.
Beginner
After a warm-up of at least 5 minutes, pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate 1 minute of fairly intense rowing with 1 minute of relaxed rowing, for a total of 24 minutes. |
FARTLEK WORKOUT
Intermediate, Advanced
This is a "fartlek" workout, with 3 minutes of steady aerobic pace rowing followed by 30 sprint bursts, returning to steady pace. Repeat 10 to 20 times depending on fitness. Stroke rate 22 or lower for steady pace, 28 or higher for the sprint work. |
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