LabCats Coach Hub


Upcoming Training
Each workout to becompleted by the end of the second date listed - Will match with what the athletes will see for each of these weeks

Session 1 - 15th-16th June 2021

Session name = '100m Intervals'

3x 8x 100m on/30s off (4min between sets)
Drag Factor: 100-120

Training Watts:
Rebecca B: 215w
Kristina D: 220w
Greg E: 425w
David F: 407w
Simon H: 472w
Ted H: 241w
Martin O: 414w
Sasa M: 251w


This session can be done on the team Zoom as a group workout at Tuesday 6:30am PST.

Rest periods are 'passive' so sit tight and grab a quick drink.

Monitor Setup and Notes
Intervals - Distance 100m and set the rest period to 30s--you are welcome to either set the monitor to variable intervals or set up the "8 x 100m / 80 seconds off" three times separately with a timed break in between.









Session 2- 17th-18th June 2021

Session Name = '4.5 min ZigZags'

5x 4.5min on(ZigZag), 2min rest
Drag Factor: 100-120

Training Watts:
Rebecca B: 165w / 125w
Kristina D: 170w / 130w
Greg E: 325w / 245w
David F: 313w / 235w
Simon H: 363w / 273w
Ted H: 186w / 139w
Martin O: 318w / 239w
Sasa M: 193w / 145w





Rest periods are 'active or passive' so row light at around 50-100 watts, and grab a quick drink.

Monitor Setup and Notes

Intervals - Time 4:30 and set rest period for 2:00. The zig-zag workout is structured as such: 30s on @ the first wattage, 60s on @ the second wattage x3. For example, Rebecca would row at 165w for the first 30s, drop it down to 125w for 1 minute, then repeat that cycle 3 times for a total working time of 4:30 before taking a break.







Session 3 - 19th-20th June

Session name = '20s intervals'

5x 5x 20s on/20s off (3min between sets)
Drag Factor: 100-120

Training Watts:
Rebecca B: 190w -5/-5/-5/-5
Kristina D: 195w -5/-5/-5/-5
Greg E: 372w -10/-10/-10/-10
David F: 360w -9/-9/-9/-9
Simon H: 418w -10/-10/-10/-10
Ted H: 214w -6/-6/-6/-6
Martin O: 366w -9/-9/-9/-9
Sasa M: 222w -6/-6/-6/-6




Rest periods are 'active'. So row light at around 50-100 watts, and grab a quick drink.

Monitor Setup and Notes

Intervals - Time 20s and set rest period for 20s as well. You are welcome to either set up the monitor to variable intervals or stop every 5 intervals and complete the workout 5 times with a timed break in between. Every run of the workout will go as such: the first 20s will go at the prescribed wattage, and every successive 20s piece will drop 5w until it is time to rest. You will then start the next piece at your prescribed wattage and drop 5w each piece again. For example, Kristina will start at 195, then do her second at 190, etc until she finishes at 175--then, she will start the second iteration at 195 again.


Download CrewLAB for Session Logging


Key Training Concepts To Remember

- We are trying to maximize intensity, and especially time spent at or above VO2max.
- Doing pacing and using recovery correctly are critical.
- Recovery periods are just as important as the work periods
- All sessions have pacing as the starting point. Aim to start at your suggested pace and go up if capable later in the session.
- Passive rest is often better for most of these sessions
- You will recover slowly. Sleep and nutrition are important
- You should focus on volume of exercise in your 'off days' if you decide to work out on those days.
- You are welcome to add volume to your warm up (40min or 5min warm up are both fine)
- Advise you minimize your warm downs. Stretching might be better then moving.
Links to Concept2 Logbooks

Simon  https://log.concept2.com/profile/1289497    
Jordan  https://log.concept2.com/profile/1443743    
Cameron  https://log.concept2.com/profile/1166039    
Kristina  https://log.concept2.com/profile/454929    
Martin  https://log.concept2.com/profile/1133876    
Rebecca https://log.concept2.com/profile/882227
Dominic  https://log.concept2.com/profile/1268637
Greg https://log.concept2.com/profile/1446041
David K ?
David Frick https://log.concept2.com/profile/970532
Peter - RowPerfect