Zoom Training Group – Frequently Asked Questions
What are these sessions designed to achieve?
The sessions are designed to improve cardiovascular fitness, endurance, strength, and overall health through a combination of interval training, steady-state work, recovery sessions, and progressive challenges.
The program caters for a wide range of fitness levels, from beginners through to experienced athletes.
Do I need to be a rower to join?
No.
Many members are rowers, but the sessions are suitable for anyone looking to improve their fitness using either a rowing machine or treadmill, you can even use a spin bike.
What equipment do I need?
You can participate using:
- A rowing machine (erg)
- A treadmill
- A spin bike
How do I choose the correct level?
Choose a level that allows you to complete the entire session while maintaining good technique.
If you are new:
- Start conservatively.
- It is better to finish feeling you could have done slightly more than to start too hard and struggle to complete the session.
- You can always move up a level in future sessions.
What if I cannot maintain the prescribed pace or speed?
Slow down as required.
The workout is a guide, not a test.
Consistency and completing the session are more important than matching every target perfectly.
What do the rowing targets mean?
Rowing targets are generally shown as pace per 500 metres.
For example:
- 2:30 = 2 minutes 30 seconds per 500m
- 2:15 = 2 minutes 15 seconds per 500m
- 2:00 = 2 minutes per 500m
Lower numbers are faster.
What do the treadmill targets mean?
Treadmill targets are shown in kilometres per hour (kph).
For example:
- 6 kph = brisk walk
- 8–10 kph = easy jogging
- 10–13 kph = moderate to hard running
Higher numbers are faster.
What is an interval session?
Interval sessions alternate between periods of harder work and easier recovery.
These sessions improve fitness, cardiovascular capacity, and the ability to sustain higher intensities.
What is a long interval session?
Long intervals involve longer periods of sustained effort.
These sessions help improve endurance and teach pacing discipline.
What is a sprint pyramid session?
A sprint pyramid gradually increases and then decreases the duration of the work intervals.
These sessions improve speed, power, and the ability to change gears during exercise.
What is a steady-state (SS) session?
Steady-state sessions involve continuous exercise at a comfortable but purposeful intensity.
You should be able to hold a conversation while exercising.
These sessions are important for building aerobic fitness.
What is a step session?
A step session gradually increases intensity throughout the workout.
The goal is to finish stronger than you started.
What is a recovery session?
Recovery sessions are intentionally easier.
They help:
- Reduce fatigue
- Improve recovery
- Maintain consistency
- Prepare for harder training later in the week
Do not turn recovery sessions into hard sessions.
How hard should I work?
Most sessions should leave you feeling challenged but in control.
A useful guide is:
- Easy = can comfortably talk
- Moderate = can speak in short sentences
- Hard = speaking is difficult
- Very hard = only a few words at a time
Not every session should feel maximal.
Is it okay to modify a session?
Yes.
Adjustments may be required due to:
- Fitness level
- Injury history
- Age
- Fatigue
- Equipment limitations
Listen to your body and train sensibly.
What if I miss a session?
Simply return for the next scheduled session.
Avoid trying to “catch up” by doing multiple hard sessions back-to-back.
What if I have an injury or medical condition?
You are responsible for exercising within your own capabilities.
If you have concerns, consult an appropriate health professional before participating.
Modify sessions as necessary.
How do I get the best results?
- Attend consistently.
- Start conservatively.
- Focus on good technique.
- Recover properly.
- Progress gradually.
- Enjoy the process.
Fitness improvements come from months of consistent training, not one perfect session.
Who do I contact if I have questions?
Ask during the Zoom session or contact Guy directly mailto:guy@thecoxswainsjourney.com or ask below.
Questions are always welcome.