Today we have three workouts for you – you might not want to do them all but you can pick the ones that suit you and the equipment you have available:

• 3 x 12mins session on the rowing machine 
  This row is all about power and not speed! Row three 12-minute sessions with a 90-second rest at a low rate – focus on your technique.
• Core conditioning with Matt Gleed 
  Work your core in our 20-minute session – all you need is some floor space and a mat if you have one!
• Circuit session with Clare Holman
  Join Clare’s short and sharp circuit session at home – no equipment needed!

Develop yourself as a rower with these great tips on dealing with lockdown training from the GB Rowing Team:

• What have the GB rowers learned from lockdown training?
  The GB Rowing Sport Science Team ask GB rowers John Collins, Imogen Grant, Holly Hill, Mohamed Sbihi and Lauren Rowles for their lockdown observations and share the supporting research.
• Lockdown life with GB rowers 
  Rewind to lockdown 1 and join GB rowers Eleanor Piggott (now retired), George Rossiter & Matt Rossiter as they share their observations with host Camilla Hadland

Checking in – Jurg Gotz
Putting people first during the pandemic – Jurg Gotz, Coach Developer for the GBRT, shares tips on supporting our rowing communities during COVID-19.

Today we have four workouts for you – you might not want to do them all but you can pick the ones that suit you and the equipment you have available:

• 6 x 3mins on the rowing machine 
  Clare takes you through this interval workout – jump on if you have a rowing machine!
• 30-minute mobility session with Matt Gleed 
  Matt’s mobility workout will support your movement patterns, help you avoid injury and improve your rowing.
• All round workout with Zak Lee-Green
  Join Zak’s full body workout – all you need is yourself and some good commitment!
• Our friends at London Youth Rowing have also got a great live workout on YouTube – tune in at 12:30pm for a resistance band workout.

• Nutrition for rowing – Dr Tania Griffin 
  How can nutrition support your training and overall wellbeing? Dr Tania Griffin explains more.
• Recovery from training – Lizzie Jacobs 
  Lizzie Jacobs shares tips on recovery, with key recovery strategies for training and competition.
• Female Athlete Health – Sarah Moseley 
  Sarah Moseley, GBRT Lead Physiologist, looks at some of the key aspects of female athlete health.

• GB juniors to seniors
  Matt won gold at the 2007 Junior Worlds and is now training hard for Tokyo. He reflects on four lessons that he’s learned along the way.

We have four testing workouts for you – you might not want to do them all but you can pick the ones that suit you and the equipment you have available:

• 30 minute rowing machine workout with changing pressures
  Today’s rowing machine workout is all about power – controlling the rating and using the legs, not the handle..
• Go Row Indoor core circuit with Kate Belcher
  Join Kate for this testing core circuit – no equipment needed.
• Join Zak Lee-Green for his all-round workout
  Zak takes us through a great all-round workout session – how many times you do it is up to you!
• Our friends at London Youth Rowing have also got a great live workout on YouTube today – tune in at 12.30pm (Friday) to join Coach Rob’s core blast!

• An athlete’s journey Jess Leyden – former junior world champion
  Don’t miss this inspiring talk from junior and U23 world champion Jess Leyden who learned to row at Hollingworth Rowing Club. Join Jess as she talks about how she broke into the GB Rowing Team.
• Confidence – is it real or is it all in our minds?
  Olympic silver medallist Annie Vernon, author of Mind Games, provides 10 steps that you can take to improve your mental focus.
• Together we can: include more people
  How can we encourage more people to try rowing from all communities? A panel of six rowers and coaches share ideas in this thought-provoking debate.

• Creating a standout team 
  Annie Vernon also shares her personal insights on how you can transform your team from good to great.
• Do good things and you can’t go wrong 
  American Olympian Aquil Abdullah shares his passion for spreading the joy of rowing in this inspiring interview.