This question was sparked from the answers involving fast twitch/ slow twitch fibers. My team is off for a few weeks for the holidays (yay my coaches have hearts!) but we were told 2 things before we went off to enjoy our break: 1) to keep up with our workouts (obviously) and 2) to expect a 2k when we get back. What would the best workouts for me to do to prep for a 2k?

I think I mentioned this in the previous question, but plyometrics and intervals are great because the amount of time spent doing “work” is short, which works your anaerobic system. Depending on how much time you have available during the week to workout, I’d try to do something like this:

Monday: Steady state + lift
Tuesday: Intervals (8×500, 40 seconds on/20 seconds off, etc.)
Wednesday: Circuit
Thursday: Steady state
Friday: Steady state + core

That’s a very rough outline, but hopefully you get the idea. On Saturday or Sunday, I’d try to do a long run just to switch up your training and get you off the erg for a bit. You don’t want the fast twitch to overtake the slow twitch by too much – there needs to be an equal balance of the two, so make sure you’re not dropping the marathoner in favor of the sprinter.

Tags: erg qotd rowing winter training workouts