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  1. {
  2.   "name": "Pete's Beginners plan",
  3.   "description": "The 24 week training plan set out here is aimed at the beginner to intermediate indoor rower. The training plan is set out in a simple to follow format, with each week containing 3 core sessions, and for the keen trainer, 2 additional optional sessions. See the next section where this training plan is reproduced along with explanations for how to complete each session, and the key aims behind them.",
  4.   "schedule": [
  5.     {
  6.       "distance": 5000,
  7.       "description": "The three key points you want to concentrate on during all of your erg sessions are technique, relaxation, and efficiency. Use the single distance pieces to work on the different elements of the stroke you read about in the technique section. Aim for a feeling of smooth acceleration through the drive, and to be slow and relaxed during the recovery."
  8.     }, {
  9.       "interval": [
  10.         {
  11.           "distance": 500,
  12.           "rest": 2,
  13.           "repeat": 6
  14.         }
  15.       ],
  16.       "description": " Interval sessions allow you to work at a higher intensity by splitting the workout into smaller segments. Don’t get carried away in the early intervals thinking it is easy though, you have many weeks ahead to increase the intensity. As you become more experienced at interval training over the coming weeks you will learn how to pace the different types of session."
  17.     }, {
  18.       "distance": 5000,
  19.       "description": " Look back at the average pace of your last 5000m session a few days ago. Aim to row at that pace consistently through this session, and don’t give in to any temptations to go faster, especially towards the start. Remember “technique, relaxation, efficiency”."
  20.     }
  21.   ]
  22. }
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