warm up ... for Intervall Training (10x2 min Intervalls with stroke rates of 20, 22, 24, 26, 28, 30, 27, 25, 23, 21)

bi-weekly cardio workout - Thursday tune.

warm up ... for 50 minutes cardio training

warm up ... technical rowing at stroke rate of 18-20/min.

bi-weekly cardio workout - Monday tune.

technical training (2/2)

technical training (1/2)

part 2 / 2 ... Thursday Cardio Training

part 1 / 2 ... Thursday Cardio training

part 7/7 of cardio training (12,000 meter training unit in total)

part 6/7 of cardio training (12,000 meter training unit in total)

part 5/7 of cardio training (12,000 meter training unit in total)

part 4/7 of cardio training (12,000 meter training unit in total)

part 3/7 of cardio training (12,000 meter training unit in total)

part 2/7 of cardio training (12,000 meter training unit in total)

part 1/7 of cardio training (12,000 meter in total) ... warm up ...

Monday Cardio Training

warm up before muscle training

1st recording P5 monitor (mashine no. 20) - 2nd training unit for 54min. / 12 km

Warm up before muscle training

2x 6 km Coastal Rowing distance training (with 14 minutes warm up / 2 km before)

2x 6km Coastal Rowing distance training

2 x 6km coastal rowing distance training