Founder Olympian Tom Bohrer
Tom Bohrer has over 20 years 
experience
rowing and coaching. He is a two-time Olympic silver
medallist (1988 and 1992) and a More
. . .
For your training needs visit Perform Better. Weights, bands, stability balls, medicine balls and more..
See Tom's Rowing News articles..
Check out CHERRYPHARM, an all natural post workout recovery drink.
Updates - September 2008
Welcome to TBFIT.com. If you don't see a workout or something you need, then please email us and we can get it out to you right away. Bi-weekly rowing workouts are posted on the site. Click here to see the workouts.
Each Tuesday check out the "Tuesday Tip's" section for a weekly training tip. For the fall we will be concentrating on training tips to help prepare you for the Head Racing Season. Features will cover training, pacing, technique, steering and much more.
Tuesday Tip - Head Race Preparation
For those of you training for the Head of the Charles, or any other head races this fall you can follow the workouts posted on TBFit.com to prepare you for these competitions. Head races typically take 18 to 25 minutes to complete. Head racing is approximately 90% aerobic and 10% anaerobic so most of your training should be in the aerobic zone (Category 6 and 5). For reference Category 6 is a heart rate of approximately 70% of max, or a pace that you can hold for 2 hours. You should complete long rows in this zone rather than trying to row harder. Category 5 is a zone of approximately 70-80% of max, or a pace that you could hold for an hour. Category 4 is considered anaerobic threshold or AT. Depending on your fitness this should be around 85% of max. Well-conditioned athletes can be higher, those not well conditioned will be lower. Category 4 is typically a pace that you could hold for about 20 minutes. This is similar to a head race. You are working hard, and for the last 6-8 minutes you will have to concentrate to finish. Fritz Hagerman (longtime US Rowing Physiologist) told me that you know when you are at AT when you start to have thoughts of “how much longer will I be able to hold this pace” or “can I finish this race at this pace”. The last 6-8 minutes will be uncomfortable! As an athlete you should know the differences between these zones on paper and you should know when your body is going from one zone to another when you are training.
For detailed summary of workouts for the Weeks of 8/18 and 8/25 click here.
Contact us with any questions.
What's New!
August 2008
Check out Tuesday Tips - (see below)
Head of the Charles Training Program (Weeks of 9/1 and 9/8) - (updated 9/1)
Summary of Workouts for Weeks of 8/18 and 8/25
Click here to see Tom's latest article in CrossFit Journal
Coaching for Coaches - Information to help coach your team better.