TABATA:  High intensity interval workout. (Tabata is the named after the Japanese guy to came up with it.)

UT1: Working at 75-80% of your max heart rate. This is for endurance, but it is typically a shorter session, and you will be worn out quicker than in UT2.

UT2:  Working at approximately 65-80% of your max heart rate. This is used to build endurance, and typically consists of longer pieces.

Heart rate:  Heart beats per minute. For your  maximum heart rate (MHR): 220 - (your age). E.g. 220 - 20 years old = 200MHR. Then you can calculate you UT1 and 2. (MHR x 0.8 = 80% of max heart rate)

If you want to be competitive or take a more structured approach to your rowing, you’ll need to train.


A good rowing training programme is a mix of:

  • Cardio and technical work on indoor rowing machines

  • Cardio and technical work on the water

  • Weights to build strength and condition

  • Core work to develop your abs, which in turn keeps your back healthy – the difference between a good rower and a poor rower is often core strength

  • Flexibility and stretching



Training coordinators

and contacts

This is only a guide, not a list of instructions! Adapt it as you need to, and ask if unsure.



Always bring the right kit for the job. If you're out on the water, don't forget a 'falling in kit', and protection from the weather (cold or hot). It's better to have too much kit and not use it, than find yourself short.



It's vitial to keep replenishing your fluids. Whether you're sweating or not, or if it's warm or cold, you'll still need water onboard. If you have a race, you don't want to be drinking loads pre-race and risk needing the loo on the start line, so drink plenty the day before as well as 2-3 hours before racing and afterwards (and no, not just alcoholic beverages afterwards).



We can all be lazy about stretching, but it's really important to be flexible. If 50% of the muscle in your thigh is tight, you can only use the remaining 50% to help you row (until some more of that tight muscle loosens off). That's a massive power drop! You also can't get the blood into the muscles, so the nutrients used to recover can't get in, and the waste material built up from rowing can't get out. Yep, that's going to ache. Finally, you'll be more lightly to injure yourself, whether it's pulled muscles, or pulling at where the muscle tendon attaches, not being able to do something and adapting to a place that can't cope. Either way, loads of ouchies...


Core strength

It's very trendy this 'core strength' stuff, but it makes sense for rowing. Our back doesn't have a nice rib cage to support it and our tummy contents, so it relies on the muscles being strong instead. Unfortunately, rowing doesn't strenghten all of them. Remember there are muscles at the front, back, top, bottom and sides and many more to think about. The rowing stroke is pretty repetitive, so it can desensitise the tiny muscles of our backs when we get tired, meaning our brains lose some of the information about what is actually happening there. As a result, we're more likely to hurt ourselves. Through doing core exercises, the muscles will become stronger, more supportive and tire more slowly.

The club has a discounted payment arrangement for members at Lifestyle and Shapers gym in Cockermouth.


Lifestyle and Shapers

Mayo Courtyard

Main Street


CA13 9LU

Tel: 01900 827973

Training tips


Simon Bamforth



Nick Cowan

Head coach

Kim Sherris

Club osteopath