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 warn out quicker than in UT2.

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

Heart rate:  Heart beats per minute. For your  maximum heart rate (MHR) do: 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 in your approach to 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


We’ve developed a number of training programmes designed to get you started.


Training Coordinators

& Contacts

Some notes to remember about training:


The Training guide:

It is only a guide, not a list of instructions! Adapt it as you need to, and ask if you're not sure.



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.



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



We can all be lazy about stretching, but it's really important to be flexible. Say 50% of the muscle in your thigh is tight, then 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.

And 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 makes sence for rowing. Our backs don't have a nice rib cage to support it and our tummy contents, so relies on the muscles being strong instead. Unfortunatley rowing doesn't strenghten all of them. remember there's muscles at the front, back, top, bottom, and sides and many more to think about.

The rowing stroke is pretty repetitive, so can de-sensitise the tiny muscles our backs when we get tired, meaning our brains loose some of the information of where our backs actually are. This means we're more lightly to do silly postures, and hurt ourselves.

By doing core exercises, the muscles are stronger, more supportive and tire slower!

The club has an ongoing arrangement for members at the Lifestyle and Shapers Gym in Cockermouth.


Lifestyle & Shapers Gym in Cockermouth

Mayo Courtyard

Main Street


CA13 9LU

Tel: 01900 827973

Training Tips


Simon Bamforth

Club Captain


Nick Cowan

Head Coach

Kate Garratt

Head Cox


Kim Sherris

Club Osteopath