Resources
A practical library for athletes and coaches: quickstart guides, workflow references, and community notes. The knowledge base focus is training plans, physiology, technique, and practical implementation. Resources stay publicly readable; account access is only required for participation actions like voting and submissions.
Knowledge Base Highlights
These are the most-used foundations pulled from the ReadyAll training knowledge base.
Rowing Workout Notation (RWN)
RWN is the shared notation layer for describing workouts clearly and consistently across athlete, coach, and template workflows.
- Defines a common language for interval structure, rest, and sequencing.
- Supports reusable workout templates across athlete and coach workflows.
- Improves consistency for analytics, assignment, and historical comparisons.
Source: internal RWN and workout-template implementation references in Logbook Companion.
Training Plans (Pete + Wolverine + Practical Progressions)
Use this as a planning baseline: combine high-volume aerobic work with structured interval sessions and progressive load.
- Pete Plan: continuous three-week rotation with speed intervals, endurance intervals, and steady distance.
- Wolverine Plan: level-based structure (L1-L4) balancing intensity and high-volume low-rate work.
- Practical progression: build base, layer threshold/VO2 work, then sharpen for race windows.
Sources:
Workout Templates
Templates convert proven sessions into repeatable, coach-shareable programming with consistent labeling and progression.
- Repeatable interval archetypes (e.g., 8x500m, 4x1k, threshold ladders).
- Stable categories for comparison over time and between athletes.
- Direct mapping to RWN for cleaner execution and analytics.
Physiology Fundamentals
Rowing performance depends on a large aerobic base, targeted threshold and VO2 work, and controlled anaerobic exposure near racing demands.
- 2k racing is predominantly aerobic with meaningful anaerobic contribution.
- Threshold development strongly influences sustainable race pace.
- Periodization should progress from base, to build, to peak/taper.
Sources:
Training Zones and Pacing (UT2, UT1, AT, TR, AN)
Use zones to align session intent with the right effort. Keep easy days easy and quality days precise.
UT2
Easy aerobic base, high repeatability.
UT1
Steady aerobic development below threshold.
AT
Threshold work to raise sustainable hard pace.
TR
VO2-focused intervals for transport capacity.
AN
Short maximal work for sprint power.
Practical default: bias most weekly volume toward UT2/UT1 and place AT/TR/AN intentionally around recovery and testing windows.
Sources:
Technique Progression (Erg + On-Water)
Technique remains performance-critical at every level. Prioritize clean sequencing and repeatable drills before chasing higher rate.
- Sequence priority: legs-body-arms on drive; arms-body-legs on recovery.
- Core drill stack: pick drill, pause drills, feet-out, square blade work.
- Common fixes: avoid early arm pull, rushing slide, and washed-out finishes.
Source:
Injury Prevention and Recovery Basics
Keep athletes available through load progression, movement quality, and recovery habits.
- Primary risk areas: low back and rib stress injuries under high load.
- Preventive pillars: progressive load, trunk/hip strength, and technical consistency.
- Recovery pillars: sleep, fueling, hydration, and planned deloads.
Source:
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