The Rojabo Training Program
The Rojabo Training Program is designed to provide rowers, with all different backgrounds and interests, personalized training plans. We believe you should not train like somebody else does, but train like you yourself needs to. We have more than 10 years of experience in making training plans that work for rowers at all different levels, now we can make one for you too.
Rowing with the Rojabo Training Program
We believe that rowing should be a sport, not a science. The Rojabo Training Program calculates you a personalized training plan that suits your specific needs, season goals and your busy schedules. The Rojabo Training Program gives you five tools to make it easier for you to reach your goals for the season, a Rojabo rowing training plan, a Power Guide, the Rojabo Meters, a Fitness Progress Guide and a Weekly Intensities chart.
Workouts that work
The Rojabo Training Program uses five ingredients, which you provide us, to calculate you a personalized training plan that is designed for your needs only. The rowing training workouts are designed to motivate you to train toward your goal. You give us the information when you want to train, what your background training level is and what your season goals are and we ask you to perform two simple tests, a Power Efficiency test and an Endurance test, to give us the exact information of your current fitness level. We provide you with a plan, what to do, how hard to pull and when.
To keep you challenged, your week is design to include workouts of different intensities, which we express in easy to follow categories from A to E. In addition, each workout is given an intensity value, points you earn by completing the workout. This way it is easy for you to compare the different impact the different workouts have.
Your Key – the Power Guide
How do you know how hard you need to pull when you are training in order for it to have some effect on your results? Both training too hard or too lightly can have its consequences. The Rojabo Training Program provides you with a Power Guide, recommendations on how hard you need to pull at different stroke rates. The average pressures are indicated in both watts and as 500 meter split for different SPM’s (Strokes Per Minute) ranging from 20 to 36. The closer you stick to the recommended watts, the better your chances are in succeeding.
Weekly Intensities
Performance is nothing without timing. The training workouts are based on the Weekly Intensities. We want to prepare you to peak on the day of the race, not before or after. We build your training program in 4 week cycles, some weeks are harder than others but so that you have sufficient time to recover from your harder weeks of training. This way you can also follow on what we have planned for you in the up coming weeks.
Rojabo Meters
How do you know if you are progressing? From the results of the Power Efficiency test, the Endurance test and the and the background information you provide us, the Rojabo Training Program calculates you three indicators which tell you where you are now, where you are going and what we think you can achieve with our rowing workouts.
The Potential Max indicates what we estimate you have the potential to pull on a 2K erg test, if you train for it. It takes into consideration the result from your Power Efficiency Test, your age and you gender.
The Rojabo Index indicates what you are capable of performing at the moment. It is calculated from the result of your Power Efficiency Test and Endurance Test. A higher index means a higher performance capacity and your training plan will have workouts with higher workload.
The Actual Max indicated what we estimate you will currently be able to pull on a 2K meter erg test.
Fitness Progress
Are you training enough, too much or too little? Could you keep your current level of fitness by reducing the number of weekly workout sessions? The Fitness Progress Meter shows you your estimated fitness improvement for the coming period. The most important factor influencing your fitness progress is of course, the number of weekly training days. The Progress Meter is re-calibrated every time you test yourself so you know where your training is taking you.
A positive curve indicates improvement. It means that the chosen number of rowing workouts is high enough for you to improve your overall fitness.
A straight curve indicates that the number of weekly training sessions you have chosen is enough to maintain your current fitness level. This is a good option for rowers who simply want to stay fit, keep in shape and not let their developed fitness level deteriorate. You can be sure to compete at the level you are used to.
A negative curve indicates a gradual reduction in your fitness level. This means that the number of weekly training sessions you have chosen, is not enough to maintain your current fitness level. If your intension is to improve your level of fitness, you need to increase the number of weekly training sessions.
Easy update
Things change. Many things can influence your training, and your plans can change. To avoid wasting your time, your training program is easily re-calculated to fit with your actual progress and you change in schedule.
We have to re-test your endurance once a month and measure your power efficiency every third month. However, you can re-take the tests whenever you feel it is appropriate.
If your plans change, let us know by making the adjustments to the Rojabo Training Program by either changing your events calendar or by changing your training days/times. This will automatically starts a re-calculation of your season plan. You can always re-adjust your Training schedule to fit with your current needs and priorities.
Concept 2 compatible
Rowers all over the world use the Concept 2 rowing machine because it is a reliable and precise tool for indoor rowing training, so do we. Because of the quality and ingenuity of the Concept 2 rowing machines, it is our chosen training platform.
You will find Concept 2 rowing machines almost everywhere you train, and if you compete in indoor rowing, it is the only equipment used. Therefore, we have developed the Rojabo Training Program to fit with Concept 2 technology.
The self-testing part of the Rojabo Training Program takes full advantage of the precision of the Concept 2 rowing machine.
