Going racing this winter? Head Races are key performance improvement indicators for your crew.

This week, Jimmy Joy shared the training programme he is using for two scullers who he’s training for the Head of the Charles.

53 minutes into the Rowing Chat SoundCloud podcast he runs through in detail.

• Here’s our summary:
• Monday 20′ @24 plus weights
• Tuesday 4′ @24; 4′ @ 28 x 5
• Wednesday 5′ @28-30 x4-6 plus weights
• Thursday 3 mins each light @22; firm @26; full pressure
  @30 x 4. Rest = 4 mins
  UT2 every 12 minutes up 2 rate 20/22/24/26/28
• Friday technique
• Saturday 2 x 45′ @22. Rest = 10 mins
• Sunday 15-20 kms @22-28

Buy yourself a training programme from an expert coach:

• Raf Wyatt
• Duncan Holland
• Xeno Muller