Rogue Move - Echo Row Program (eBook)
Rogue Move - Echo Row Program (eBook)
Product Description
The Echo Row Program is an 8-week training cycle developed as part of the Rogue Move Programming series, designed to help athletes improve both their aerobic capacity and technique on an indoor rower. Whether you’re new to rowing or looking to dial in pacing and stroke efficiency, this program provides structured progressions to enhance performance across multiple time domains.
The benchmarks for this program are:
- 500m Row For Time
- 5,000m Row For Time
- 30-Minute Max Distance
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Rogue Move - Echo Row Program (eBook)
EXCLUSIVE PROGRAMMING DESIGNED TO BUILD ENDURANCE AND IMPROVE ROWING TECHNIQUE
The Echo Row Program is an 8-week training cycle developed as part of the Rogue Move Programming series, designed to help athletes improve both their aerobic capacity and technique on an indoor rower. Whether you’re new to rowing or looking to dial in pacing and stroke efficiency, this program provides structured progressions to enhance performance across multiple time domains.
The benchmarks for this program are:
- 500m Row For Time
- 5,000m Row For Time
- 30-Minute Max Distance
These tests will be completed in the first and final weeks of the cycle, giving you clear data points to measure your progress over the 8-week period.
The program includes three rowing sessions per week, with a total of 24 sessions across the cycle. Each week features a variety of session types—ranging from short intervals to longer aerobic efforts—while manipulating rest periods, split times, stroke rates, and duration to drive adaptation. You can complete the sessions in any order that best fits your schedule, aiming to complete all three per week (a minimum of two is recommended).
Whether you’re training for general fitness or looking to build a stronger engine for broader conditioning goals, the Echo Row Program offers a straightforward and effective path to better rowing performance.
Recommended Equipment:
FAQ
Sample Day
WEEK 3, Session 1
Sprint Intervals - Volume Increase
- 100m x 6
- Rest 2 min
- 250m x 4
- Rest 2 min
- 500m x 3
- Rest 2 min
Gear Specs
Specifications:
- Rogue Move programming eBook - 14 pages (Digital Only)
- Aerobic based program exclusively for the Rogue Echo Rower and Concept 2 RowErg
- Period: 8 Weeks
- Focused on improving power output and technique on the Rogue Echo Rower and Concept 2 RowErg
ABOUT ROGUE MOVE:
The Rogue Move series is exclusive programming from Rogue tailored to help everyday athletes reach their fitness goals. Whether you're aiming to boost your aerobic capacity or build all-around strength and conditioning, Rogue Move has you covered. Each program is designed to tackle a variety of physical challenges with easy-to-follow training guides, no matter where you’re starting.
PLEASE NOTE: The Echo Row Program is a digital file and NOT a physical book. The digital file will be accessible in your Rogue account used for purchase and cannot be transferred.
