The Head of the Charles / Head of the HOOCH training program

Training program provided by William.

Sometime in this time frame, do a 5K erg piece and calculate the average split.  If you don’t feel like doing that, use a hypothetical 18:30 time which gives a 1:51 average split.  All further workouts are based on this split using McNeely & Royle’s “category” system.

  • Category 6 is the split plus 13 seconds.
  • Category 5 is split plus 8 seconds.
  • Category 4 is split plus 2 seconds.
  • Category 3 is split minus 2 seconds.

Some of the workouts below call for a kind of 4 and ½.   

June 7 through July 4

  • Monday - Weights (all other workouts are for either erg or water)
  • Tuesday - 45 minutes (‘) at heart rate (HR) under 125 bpm
  • Wednesday – 45 minutes (‘) at heart rate (HR) under 125 bpm
  • Thursday - weights
  • Friday - Off
  • Saturday - 60’ < 125
  • SUN – 20’ HR < 125 / 2’ easy paddle (P)/ 15’ HR 132-38 /2’P/ 15’ < 125

July 6 through 26

  • Monday - Weights
  • Tuesday - 60’ < 125
  • Wednesday -- 60’ < 125
  • Thursday - weights
  • Friday - Off
  • Saturday - 15’ < 125/2’P/ 10’ 132-38/ 2’P/ 12 x (1’ 140-45 bpm, 30 seconds (“)                     between) /2’P/ 10’ < 125
  • SUN – 20’ < 125 /2’P/ 20’ 132-38 / 2’P/ 15’ < 125

 

July 27 through Aug. 30

  • Monday - 20’ Cat 6 /2’P/ 20’ Cat 5 /2’P/ 15’ Cat 6
  • Tuesday - 15’ Cat 6 / 2’P/ 8’ Cat 5 /2’P/ 5 x (4:30 @ split plus 5”, 45” between/  2’P/ 10’ Cat 6
  • Wednesday -- 15’ Cat 6 / 2’P/ 8’ Cat 5 /2’P/ 5 x (4:30 @ split plus 5”, 45” between/  2’P/ 10’ Cat 6
  • Thursday - weights
  • Friday - Off
  • Saturday - 60’ Cat 6
  • Sunday - 20’ Cat 6 /2’P/ 12’ Cat 5 /2’P/ 9’ Cat 5 /2’P/ 3 x (30” sprint, 5’ between) /2’P/ 10’ Cat 6

Aug, 31 through Sept. 20

  • Monday - 20’ Cat 6 /2’P/ 20’ Cat 5 /2’P/15’ Cat 6
  • Tuesday - 15’ Cat 6 /2’P/ 12’ Cat 5 /2’P/ 2 x (9’ Cat 5, 2’ between)/ 5’ Cat 6
  • Wednesday -- 15’ Cat 6 /2’P/ 12’ Cat 5 /2’P/ 2 x (9’ Cat 5, 2’ between)/ 5’ Cat 6
  • Thursday - weights
  • Friday - Off
  • Saturday - 60’ Cat 6
  • Sunday - 15’ Cat 6 /2’P/ 7 x (4:30 @ split + 5”, 30” between) / 5’ Cat 6

 

Sept. 21 through Oct. 18

  • Monday - 20’ Cat 6 /2’P/ 20’ Cat 5 /2’P/ 10’ Cat 6
  • Tuesday - 15’ Cat 6 /2’P/ 3 x (9’ Cat 4 or max HR 148, 30” between) /3’P/ 5 x (1’ Cat 3, 1’ between) /2’P/5’ Cat 6
  • Wednesday -- 15’ Cat 6 /2’P/ 3 x (9’ Cat 4 or max HR 148, 30” between) /3’P/ 5 x (1’ Cat 3, 1’ between) /2’P/5’ Cat 6
  • Thursday - weights
  • Friday - Off
  • Saturday - 15’ Cat 6 /2’P/ 10’ Cat 5 /2’P/ 5 x (2’ Cat 3, 1’ between) /2’P/ 10” Cat 6
  • Sunday - 45’ Cat 6

Oct. 19 through Nov 1

  • No more weights!
  • Monday - 60” Cat 6
  • Tuesday - 15’ Cat 6 /2’P/12’ Cat 5 /2’P/ 20” Cat 4 / 7’P/ 10’ Cat 4 /2’P/ 5’ Cat 6
  • Wednesday -- 15’ Cat 6 /2’P/12’ Cat 5 /2’P/ 20” Cat 4 / 7’P/ 10’ Cat 4 /2’P/ 5’ Cat 6
  • Thursday - 15’ Cat 6 /2’P/ 12’ Cat 5 /2’P/ 4 x (30” sprint, 5’ between/after) /  5’ Cat 6
  • Friday - Off
  • SAT (Oct 10) - 15’ Cat 6 /2’P/12’ Cat 5 /2’P/ 3 x (4’ Cat 3/HR 147, 5’ between/after)/ 10’ Cat 6
  • Sunday - 45’ Cat 6

 

Nov 2 through Nov 6

  • Monday - 20’ Cat 6 / 2’P/ 10’ Cat 5 /2’P/ 5 x (1’ sprint, 1’ between) /2’P/ 5’ Cat 6
  • Tuesday - 45’ Cat 6
  • Wednesday -- 15’ Cat 6 /2’P/ 15’ Cat 5 / 2’P/ 5’ Cat 6
  • Thursday & Friday - – Off or light row of the course

SAT (Nov 7) – Row a Mighty Race!