Workout calendar


Rowing is a great complement to training other sports. This section shows you how to develop an annual training calendar. It also provides tips that include rowing for cross-training in general and for training a specific sport.

Make a list of the sports you practice during the year and define the “Active” (or competitive) season (s) for each of them.

Define the “Training” season for each sport, going back three months from the start of the active season. This is the moment when the most important part of training should take place. If you know from experience that you need a longer or shorter training season, adjust your calendar accordingly.

Define the “Preparation” phase, going back five months from the training season. This phase focuses on the general condition and preparatory work, giving you a solid foundation on which to build specific training.Define the rest of the year for each sport as “Recovery”.If you need help, please refer to the examples.Single sport, multiple season training calendar

If you play a sport with several distinct active seasons (for example, one big competition in spring and another in autumn), your training calendar would look like this:

  • Sport Phase Month
  • January Training Running, rowing
  • February
  • Aprile
  • April and Active (competitive season)
  • May Recovery
  • June Training
  • July
  • August
  • September Active (competitive season)
  • October Recovery
  • November Preparation
  • December
  • Single sport, training calendar with a single season

If you train only for a sport that has a single active / competitive season that extends from April to June, for example, your calendar could look like this:

  • Sports Phase Month
  • January Triathlon training, golf, paddling
  • February
  • March
  • April Active (competitive season)
  • May
  • June
  • July Recovery
  • August Preparation
  • September
  • October
  • November
  • December

Multiple sports, multiple season training calendar

Below is an example of a multi-sport calendar. This example includes a racing season in the fall, Nordic skiing competitions during the winter and a marathon and shorter runs in the late spring / summer. The active phases are scattered; the phases of training, preparation and recovery overlap, turning into a cross-training for each other, with rowing as a common thread.


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