Rowing Training
AIS Rowing Sheds Yarralumla
AIS Training Facilities
AIS Training Facilities
AIS rowers attend between 15 and 20 training sessions per week. Training sessions usually last about one-and-a-half hours. In an average week, the athletes can row up to 240 kilometres. These sessions vary in intensity and duration, depending on the phase in the squad's preparation.
A typical program for the week can consist of morning rows of 20-25 kilometres. Afternoon sessions usually include up to three strength and conditioning sessions, and on alternate days, some on-water work and a variety of cross-training activities such as running, cycling and/or swimming. Recovery sessions are also factored into the weekly program.
Training programs for juniors or beginners would be very different to this program. Ask your coach for a program suitable for your level.
