TKO Fitness
Rowing, Skiing, Functional Fitness, Strength & ConditioningProgramming is all based on the % of your best 2,000m power, so you will need to know this number before you start. C2 monitor will give you the ave Watts once you have done your 2,000m Row. There are 5 sessions per week these can be done on any of the days of the week.
Example: Lets say my 2,000m Row average is 310 Watts
Workout 1 is 1x20min UT1 (60-70% of 2,000m Power)
310 x 60-70% = 186-217 Watts. So workout would be 1 20min Set staying at 186-217 Watts for the entire session.
Training Zones
Zone % of 2k power
UT2 - Aerobic Endurance 45 - 60
UT1 - Intense Aerobic 60 - 70
AT - Threshold 70 - 80
TR - Transport 80 - 105
AN - Max 105 - 115
Training Warm ups
The warm up necessary for training sessions will depend on the type of work involved in the session. The lower the intensity the less time required to warm up. This also applies to time taken in the cool down.
Type of session Warm up Cool down
UT2 5-8 min 5-8 min
UT1 8-10 min 8-10 min
AT 10-12 min 10-12 min
TR 12-15 min 12-15 min
AN 15-20 min 15-20 min
5 sessions per week
Must use App app to view and log training
Program Training
A
Rowing
1 x 2000
A
Rowing
1 x 20:00
A
Rowing
2 x 12:00
A
Rowing
2 x 15:00
A
Rowing
2 x 10:00
