rowingfrom “16 Week Post Viking Row Program”

16-Week Post-Viking Rowing

Deload — Aerobic Rebuild + Fatigue Reset — Deload — Threshold + VO2 Development — Deload — Power Endurance + Race Pace + Consolidation — Deload

16-Week Post-Viking Rowing structure

Periodization plan

Monday

Focus: Zone 2 + Technique
Week 1: 40 Minutes Zone 2
Week 2: 45 Minutes Zone 2
Week 3: 45 Minutes Zone 2
Week 4: 60 Minutes Zone 2
Week 5: 60 Minutes Zone 2
Week 6: 60 Minutes Zone 2
Week 7: 45 Minutes Zone 2
Week 8: 60 Minutes Zone 2
Week 9: 60 min Zone 2
Week 10: 60 min Zone 2, 5 1min high cadence
Week 11: 60 min + race starts
Week 12: 45 min easy
Week 13: 60 min Zone 2 + 8 starts
Week 14: 60 min Zone 2 + 8 starts
Week 15: 45 min Zone 2 + 8 starts
Week 16: 40 min easy

Tuesday

Focus: Anti-Glycolytic Power
Week 1: Anti-glycolytic 6 X10 sec 3:00 rest
Week 2: Anti-glycolytic 12X10 sec 2:15 rest
Week 3: Anti-glycolytic 12X10 sec 2:15 rest
Week 4: Anti-glycolytic 15X10 sec 3:00 rest
Week 5: Anti-glycolytic 12X10 sec 2:00 rest
Week 6: Anti-glycolytic 15X10 sec 2:00 rest
Week 7: Anti-glycolytic 6X10 sec 2:00 rest
Week 8: Anti-glycolytic 10X10 sec 2:00 rest
Week 9: 12 x 10 sec, 2 min recovery
Week 10: 8 x 250m, 3 min rest

Wednesday

Focus: Zone 2 Recovery
Week 1: 30 Minutes Zone 2
Week 2: 45 Minutes Zone 2
Week 3: 45 Minutes Zone 2
Week 4: 45 Minutes Zone 2
Week 5: 50 Minutes Zone 2
Week 6: 50 Minutes Zone 2
Week 7: 30 Minutes Zone 2
Week 8: 50 Minutes Zone 2
Week 9: 50 Minutes Zone 2
Week 10: 45 Minutes Zone 2
Week 11

Thursday

Focus: Norwegian 4x4
Week 1: Norwegian 3X4, 3 Minutes easy
Week 2: Norwegian 5X4, 3 Minutes easy
Week 3: Norwegian 5X4, 3 Minutes easy
Week 4: Norwegian 5X4, 3 Minutes easy
Week 5: Norwegian 4X4, 3 Minutes easy
Week 6: Norwegian 5X4, 3 Minutes easy
Week 7: Norwegian 3X4, 3 Minutes easy
Week 8: Norwegian 4X5, 3 Minutes easy
Week 9: Norwegian 5X4, 3 Minutes easy
Week 10: Norwegian 4X5, 3 Minutes easy

Friday

Focus: Threshold / Tempo
Week 1: 2 X 8 Minutes, 2 Minutes rest
Week 2: 2 X 12 Minutes, 2 Minutes rest
Week 3: 2 X 12 Minutes, 2 Minutes rest
Week 4: 3 X 10 Minutes, 2 Minutes rest
Week 5: 3 X 10 Minutes, 2 Minutes rest
Week 6: 2 X 15 Minutes, 2 Minutes rest
Week 7: 2X8 min continuous threshold
Week 8: 20 min continuos threshold
Week 9: 3 x 12 min- race pace, 4 min rest
Week 10: 3 x 1000m - race pace, 4 min rest

Saturday

Focus: Long Row/Race-Pace Hybrid
Week 1: 45 Minutes Zone 2
Week 2: 70 Minutes Zone 2
Week 3: 70 Minutes Zone 2
Week 4: 75 Minutes easy row
Week 5: 60 min Zone 2 + 6 x 30 sec hard
Week 6: 75 min Zone 2 + 8 x 30 sec hard
Week 7: 45 min steady aerobic
Week 8: 75 min recovery row
Week 9: 75 min Zone 2
Week 10: 75 min Zone 2 + starts
Week 11

Sunday

Focus: OFF / Mobility / Sauna
Week 1: Recover
Week 2: Recover
Week 3: Recover
Week 4: Recover
Week 5: Recover
Week 6: Recover
Week 7: Recover
Week 8: Recover
Week 9: Recover
Week 10: Recover
Week 11: Recover

Deload — Aerobic Rebuild + Fatigue Reset — Deload — Threshold + VO2 Development — Deload — Power Endurance + Race Pace + Consolidation — Deload

Focus — Week 1 — Week 2 — Week 3 — Week 4 — Week 5 — Week 6 — Week 7 — Week 8 — Week 9 — Week 10 — Week 11 — Week 12 — Week 13 — Week 14 — Week 15 — Week 16

Monday — Zone 2 + Technique — 40 Minutes Zone 2 — 45 Minutes Zone 2 — 45 Minutes Zone 2 — 60 Minutes Zone 2 — 60 Minutes Zone 2 — 60 Minutes Zone 2 — 45 Minutes Zone 2 — 60 Minutes Zone 2 — 60 min Zone 2 — 60 min Zone 2, 5 1min high cadence — 60 min + race starts — 45 min easy — 60 min Zone 2 + 8 starts — 60 min Zone 2 + 8 starts — 45 min Zone 2 + 8 starts — 40 min easy

Tuesday — Anti-Glycolytic Power — Anti-glycolytic 6 X10 sec 3:00 rest — Anti-glycolytic 12X10 sec 2:15 rest — Anti-glycolytic 12X10 sec 2:15 rest — Anti-glycolytic 15X10 sec 3:00 rest — Anti-glycolytic 12X10 sec 2:00 rest — Anti-glycolytic 15X10 sec 2:00 rest — Anti-glycolytic 6X10 sec 2:00 rest — Anti-glycolytic 10X10 sec 2:00 rest — 12 x 10 sec, 2 min recovery — 8 x 250m, 3 min rest — 10 x 250m, 3 min recovery — 6 x 10 sec — 6 X 500m 3 min rest — 8 X 500m 3 min rest — 4 X 750m 3 min rest — 4 x 10 sec

Wednesday — Zone 2 Recovery — 30 Minutes Zone 2 — 45 Minutes Zone 2 — 45 Minutes Zone 2 — 45 Minutes Zone 2 — 50 Minutes Zone 2 — 50 Minutes Zone 2 — 30 Minutes Zone 2 — 50 Minutes Zone 2 — 50 Minutes Zone 2 — 45 Minutes Zone 2 — 45 Minutes Zone 2 — 30 Minutes Zone 2 — 45 min Zone 2 — 45 Minutes Zone 2 — 40 Minutes Zone 2 — 30 Minutes Zone 2

Thursday — Norwegian 4x4 — Norwegian 3X4, 3 Minutes easy — Norwegian 5X4, 3 Minutes easy — Norwegian 5X4, 3 Minutes easy — Norwegian 5X4, 3 Minutes easy — Norwegian 4X4, 3 Minutes easy — Norwegian 5X4, 3 Minutes easy — Norwegian 3X4, 3 Minutes easy — Norwegian 4X5, 3 Minutes easy — Norwegian 5X4, 3 Minutes easy — Norwegian 4X5, 3 Minutes easy — Norwegian 5X4, 3 Minutes easy — Norwegian 3X4, 3 Minutes easy — Norwegian 4X4, 3 Minutes easy — Norwegian 5X4, 3 Minutes easy — Norwegian 4X4, 3 Minutes easy — Norwegian 2X4, 3 Minutes easy

Friday — Threshold / Tempo — 2 X 8 Minutes, 2 Minutes rest — 2 X 12 Minutes, 2 Minutes rest — 2 X 12 Minutes, 2 Minutes rest — 3 X 10 Minutes, 2 Minutes rest — 3 X 10 Minutes, 2 Minutes rest — 2 X 15 Minutes, 2 Minutes rest — 2X8 min continuous threshold — 20 min continuos threshold — 3 x 12 min- race pace, 4 min rest — 3 x 1000m - race pace, 4 min rest — 2 x 750m - race pace, 4 min rest — 2 x 8 min threshold, 4 min rest — 2 X 1500m at race pace — 3 x 1000m - race pace, 4 min rest — 2 X 500m at controlled pace — 20 min steady Zone 2

16-Week Post-Viking Rowing

16-Week Post-Viking Rowing structure

Increase aerobic base and repeatability

Improve long-term durability and recovery

Norwegian 4x4 sessions

Race-pace exposure

Improve sustainable hard pace

Expand stroke efficiency under fatigue

55% Zone 2

20% Anti-Glycolytic

25% Norwegian/Threshold

Week 12: Deload

Weeks 13 - 15

Increase repeat power

Improve high-rate rowing economy

Build 2K carryover

Consolidate gains without overreaching

50% Zone 2

20% Anti-Glycolytic

30% VO2 / race-pace work

Week 16: Deload