Progressive Overload

What is Progressive Overload?

Progressive overload is the fundamental principle of all training: the body adapts to the stress you apply, so stress must gradually increase to drive further adaptation. In rowing, progressive overload can be applied by increasing session duration (30 to 35 to 40 minutes), increasing intensity (faster splits at the same heart rate), increasing frequency (3 to 4 sessions per week), or increasing interval volume (6 x 500m to 8 x 500m). The key word is "gradual" — increasing training load by more than 10% per week significantly increases injury and overtraining risk. Periodisation structures progressive overload into blocks: 3 weeks of building followed by 1 easier recovery week is a common rowing pattern.

How Watta Uses Progressive Overload

Further Reading

• Concept2 Training Resources — Official training guides and workout plans from Concept2.
• Concept2 RowErg Specifications — Technical specifications and performance monitor details.
• World Rowing — The international governing body for the sport of rowing.