It's always important to prepare and warm up before every session. Remember your "WTF" - Water, Towel and Fan!
Warm up well before each session with 5-10 mins of easy pedalling on the bike, for the running sessions then dynamic stretches and easy jogging and for a rowing session start with some easy rowing and drills. After your session static stretch and foam roller to help avoid the dreaded DOMs.
You can find more workouts, read cycling, running, rowing and training specific information plus contact ChiliTri for bespoke coaching at the ChiliTri website or via the ChiliTri Facebook page. Also you can find ChiliTri training plans on Final Surge, specially created for us Zwifters!
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This session is your first session so we will focus on technique. This is great if you are new to rowing or haven't rowed for a while. The base stroke rate is 18. SPM = Strokes per minute This session will have rowing drills every 2 minutes so great to nail your technique.
Begin experimenting with stroke rate and power output. On the Performance Monitor, stroke rate is displayed in the upper right corner; power output appears in the centre of the monitor and can be displayed in watts, calories or pace (time per 500m). Here are the workout details:
3 minutes at 20 strokes per minute (spm), comfortable effort; 1 minute rest. 3 minutes at 22 spm, harder effort; 1 minute rest. 3 minutes at 24 spm, comfortable effort; 1 minute rest. 3 minutes at 24 spm, harder effort; 1 minute rest. 10 minutes steady state rowing at your choice of power and stroke rate. Make note of what pace you settle on, because you will use it in your next workout.
This workout introduces longer rowing with stroke rate variation. Here are the details:
Do four 5 minute pieces, varying the stroke rate as noted below. Try to row at a pace that is a few seconds faster than your 10 minute pace from Workout 2. 20 spm for the first 2 minutes 22 spm for the next 2 minutes 24 spm for the last minute Rest: row very easily for 2 minutes before starting the next 5 minute piece.
This workout focuses on longer, steady rowing. Time: 33 mins Warm up 5 mins gentle row Main Set Do two 10-minute pieces with 3 minutes rest in between. Aim for a pace that’s between the paces you rowed in Workouts 2 and 3. Your stroke rate should be between 20 and 24. Warm down 5 min @ zone 2 going to zone 1 RPE 4-1 (damper setting 1)
This workout features short intervals for variety. This is the workout to see how fast a pace you can achieve.
Row 1 minute hard, 1 minute easy for a total of 20 minutes. Watch the central display for your pace. Aim for a stroke rate of 20–24. Record your pace after the workout using the recall/memory function on the Performance Monitor.
Benchmark Piece Once you complete Workout 5, do a benchmark piece of 30 minutes nonstop. Record your total meters and repeat this workout every few weeks to see how you are progressing. Remember to maintain good form throughout
Hill Reps - Power Take your power to the hills and run in (Z5) to improve your neuromuscular capabilities, mechanics, and running economy.
Warm up 2.00 mi @ 104-128 W Zone 2-3 Warm up easy in (Z1) for as long as you feel necessary. Complete any drills that you feel best help you prepare for a hard effort. Repeat 15 times
Hard 10 sec @ 184-208 W Zone 5-6 Focus on keeping your form relaxed while powering up the hill.
Easy 1 min @ 104-128 W Zone 2-3 Jog/walk back down between each run (or as much time as you need) between each rep. The goal is to maintain the same power output for each repetition. On the treadmill put to maximum incline
Cool Down 2.00 mi @ 104-128 W Zone 2-3 Cool down at an easy pace in (Z1). Run as long as you need and complete any drills you feel will help you recover from a hard effort.
Tabata principles can be applied to virtually any kind of workout. To aid your running performance this is a great time efficient workout.
Warm up well with drills and mobilisation (see video) 10 mins Run Z2 then 20sec maximum effort sprint 10sec rest Repeat for eight rounds 10 mins Z2 run Warm down and stretch/foam roller (see video)
This amounts to around four minutes of total work time, but don't let the short duration deceive you. This method is a killer. Perform it correctly and you will be completely gassed by the last round – but keep at it and your fitness levels will soar.
If you're new to Tabata, you might want to perform your max effort sprints on a track or other flat surface. When you improve, progress to hills or sand dunes.