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
. . .
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Updates - November 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.
As the head racing season comes to an end and the weather starts to get cooler, thoughts of erg training become apparent. Whether you are still on the water or back on the erg, the training focus should shift back to long steady state workouts (Cat. 5 and 6). This will develop and increase aerobic base as well as give some needed rest after training for the head season. Most of this work will be done at 70-75% of maximum HR.
Some tips for doing steady state on the erg so that it does not become too boring is use a HR monitor. Put tape over the erg monitor and manage your effort based on HR. Quality steady state workouts require time....anywhere from 40-80'. Break these minutes up anyway you want. A 60' workout can be done 6x10', 4x15', 3x20', 2x30'. It all adds up. Take a 1-3' rest between each interval. Taking short breaks not only breaks up the monotony, but can also reduce the risk of injury. Standing up for a minute and stretching takes excessive load off the lower back. I know of programs that do not allow their athletes to row more than 10' on the erg without a short rest. Also if you are training indoors you can switch from the erg to a bike or elliptical machine or even mix in a body circuit. Time is time so keep moving and break workouts up as you need to in order to stay motivated. Enjoy the rest of the fall!
What's New!
October 2008
Workouts - Weeks of November 10 and 17, 2008
Click here to see Tom's latest article in CrossFit Journal
Coaching for Coaches - Information to help coach your team better.