Emory Varsity Women Summer Training Schedule
Sample Week:
You can change what day you have off, but don’t change the sequence of the workouts.
| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| 60-80 min SS | *20 min warm-up *4×20 Lift *20 min cool-down |
60-80 min SS | Short Intervals | *Circuit Lift or 20-30 min body circuit *40-60 min SS |
OFF | Long Intervals |
SS- do anything that you like…running, biking, erging, rowing, swimming, elliptical. When you return in the fall, you should be able to run 6-8 miles comfortably. If running isn’t your thing, you should be able to erg 60-80 minutes keeping your avg. split under 2:20.
Warm-ups and cool-downs- again, anything that you like. Keep an easy pace to loosen muscles and flush lactic acid.
4×20 Lift- squats, cleans, Roman bench, leg press, bench press, bent-over row.
Short intervals- workouts where you go all out for periods of 4 minutes or less, repeatedly. Examples: hills, stadiums, 1 min on/1 min off, 500s, 1000s, sprint a lap of the track-jog a lap of the track, etc. Recovery time should equal work time between repeats. You should be on for 20-30 minutes total. Total workout time: 40-60 minutes
Circuit Lift- planks, push-ups, lunges w/ weight, jumpies, wall-sits w/weight, Beldins
Circuit exercises- crunches, push-ups, jumpies, back extension, lunges, mountain climbers, jump-squat thrusts, etc.
Long intervals- workouts where you go all out for periods of 5-20 minutes, repeatedly. Examples: I like to run hard for 7 min/jog for 3 x 6, 5×800 on the track, 3×2500 pieces on the erg, 2×19 min rate pyramids, 4×8 min rate pyramids- keep SR 24-28 range on these pyramids. Recovery time should be equal to half to work time between repeats. You should be on for 30-40 minutes total. Total workout time:50-70 minutes
You can do any of your interval training in any format: cycling, swimming, etc. You can also do spin classes, step classes, body sculpting/Pilates classes for circuits. Do what you like.
***The most important thing is to do something.***
If you are a rising varsity rower, and you do not know what the different lifting exercises are, please don’t try things you are not comfortable with or clear on. We will learn to lift together, and there are plenty of other strength training things that you can do without risking injury, such as body circuits.