Olympic Virtual Series - Rowing

OVS Rowing INFO

The OVS Rowing event is a non-competitive event where rowers around the world will join
forces and try to row from Rio to Tokyo. By logging your workout, you gain tokens that can be
used to support one out of three programmes from the Olympic Refuge Foundation. Each week
we will join together with former Olympians, IOC ambassadors and pro athletes to motivate
everybody for a weekly workout.
You can simply join the event and start logging your metres rowed through this link:
http://worldrowing.com/olympicvirtualseries
The rowing activities in the Olympic Virtual Series are open to all participants using any rowing machine or boat to which they have access. From 31 May to 23 June, participants can join by logging their metres rowed in the OVS Web App to collectively row from Rio to Tokyo while supporting the Olympic Refuge Foundation (ORF).The series is for rowers of all types, ages, and experience levels. Participants can log their metres rowed to move their country to the top of the OVS Rowing leaderboard in the collective row to Tokyo to create a little friendly competition.
As part of our Olympic day celebrations, we will invite all participants to help give us the lasthard push to get us from Rio to Tokyo. Every hour we will join in from the broadcast studio, with engaging mini-games, rowing history, expert talks. The studio will also call up our friends allaround the world to see what they are doing to help us cross the finish line and find out who inthe Olympic Refuge Foundation (ORF) will get the charity benefit.
Week 1 workouts

May 31
2000 metres timed workout. This is the Olympic distance for rowing! Row 2000 metres as fast as you can to see how you would compare to the best in the world.

June 1
3 x 6 minutes with 2 minutes rest between sets. Row 6 minutes at 80% effort three times.Between each 6 minute set, take a 2-minute rest. Try to maintain the same speed across allthree sets.

June 2
20-minute workout session. Row the first 4 minutes at 50% effort, and every 4 minutes, increase
your effort by 10%. Try to get faster throughout the whole row. Use a timer or music to guide you.

June 3
20 seconds on - 10 seconds of rest x 16. This workout will only take 8 minutes total, but it won't
be easy! Sprint as hard as you can for 20 seconds, and then rest for 10 seconds. Repeat 16 times until you reach 8 minutes.

June 4
4 x 3 minutes with 2 minutes rest between sets. Row four 3 minute sets at the pace of your own choice. Between each set, row for two minutes at a lighter pace.

June 7
5000 metres timed workout. Row 5000 metres as fast as you can. Try to keep a steady pace, soyou don’t wear yourself out too soon.

June 8
4 x 1000 metres with 2 minutes rest between sets. Row 1000 metres at 80% effort four times. Between each row, rest for 2 minutes. Try to maintain the same speed across all three sets.

June 9
Try out this pyramid style workout, rowing faster during the shorter 'on' segments and at a slower pace as the 'on' segments get longer. Take 1 minute of rest between rows.
2 minutes on, 1 minute off
3 minutes on, 1 minute off
4 minutes on, 1 minute off
5 minutes on, 1 minute off
4 minutes on, 1 minute off
3 minutes on, 1 minute off
2 minutes on - and you’re done.

June 10
Row 6000 metres with a partner. Find a friend (in person or virtually) and row a combined 6000 metres. You can split up the row however you want.

June 11
4 x 500 metres with 1-minute rest between sets. Row 500m as fast as you can 4 times, with 1-minute rest between sets. Try to maintain the same speed across all four sets!
Week 3 workouts

June 14
Death by meters. Set a clock to count up. Start by rowing 20 metres in less than 1 minute. Rest until the clock reaches 1 minute, and then row 40 metres. Rest until the clock reaches 2minutes, and then row 60 metres. Each minute, add 20 metres to the total you must row, and tryto hold on as long as you can.

June 15
30 seconds on, 30 seconds of rest x 12. Strap in and sprint as hard as you can for 30 seconds, and then rest for 30 seconds. Repeat 12 times.

June 16

8 x 250 metres with 1-minute rest between sets. Row 250m at 90% effort 8 times, with 1-minute rest between sets. Try to maintain the same speed across all eight sets!

June 17
Row with music. Pick your 10 favourite exercise songs. Alternate rowing along with one song at 80% effort and one song at 60% effort - if possible, try to match your tempo to the song’s beat.

June 18
2 x 10 minutes with 3-minute rest between sets. Follow along with this workout at a relaxing 70% effort. Row for 10 minutes, take a 3-minute rest and row for another 10 minutes