Weekly RipRow routine for someone who rides a lot

Lee,

I am an avid cyclist, both road and MTB. I generally ride 4000 – 4500 miles a year. I ride 4-5 times per week. I’d like to RipRow 3-4 times a week to get started. Rather than peaking for a specific event, I want to maintain a consistent level of fitness. 

When I ride off road I feel I have the leg endurance, but am lacking some other fitness to allow me to go faster – which I’d like to be my goal for 2019 (and end of 2018). I’d like to go faster off road.

My day job has me sitting for 8 or so hours a day.

Ethan

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Ethan,

Welcome to the world of RipRowing!

Here is a weekly schedule for your RipRow workouts. The workouts are short (10 minutes) because I know you’re riding a lot. Take it easy in the beginning. As you adapt to the movements or when you simply feel good, work faster and/or add resistance. This should keep you busy for quite a while. When you’re ready to do less riding and more RipRowing, let me know.

Start in a moto stance. Once your form (specifically your hinge) is good, move to a bike stance. Do half of the work with your favorite foot forward, and half of the work with your non favorite foot forward.

You can see the movements on this page. 

Day 1 - endurance
(Pick a resistance that lets you move at 60 strokes per minute.)
ShredLifts 3 minutes. Start easy and increase to threshold intensity as you warm up.
Rest 1 minute.
Push-Pulls 3 minutes at threshold.
Rest 1 minute.
Push-Pulls 2 minutes at threshold.

Day 2 - strength
(Pick a resistance that lets you move at 30 strokes per minute.)
ShredLifts 3 minutes. Start easy and increase to threshold intensity as you warm up.
Rest 30 seconds.
Push-Pulls 2 minutes at threshold.
Rest 30 seconds.
RipRow High 1 minute (this should be as hard as you can, like you’re lifting heavy weight)
Rest 30 seconds.
RipRow High 1 minute
Rest 30 seconds.
RipRow High 1 minute

Day 3 - power
(Pick a resistance that lets you move at 60 strokes per minute.)
ShredLift 3 minutes. Start easy and increase to threshold intensity as you warm up.
Rest 30 seconds
Push-Pull 2 minutes at threshold
Rest 1 minute
(For the following, keep the same resistance and move as fast as you can.)
RipRow High 30 seconds max effort
Rest 30 seconds
RipRow High 30 seconds max effort
Rest 30 seconds
RipRow High 30 seconds max effort
Rest 30 seconds
RipRow High 30 seconds max effort
Rest 30 seconds
RipRow High 30 seconds max effort

Day 4 - diagonal strength
(Pick a resistance that lets you move at 30 strokes per minute.)
ShredLift 2 minutes. Start easy and increase to threshold intensity as you warm up.
Rest 1 minute
RipRow High 2 minutes at threshold
Rest 30 seconds.
RipRow High 1 minute with left arm
Rest 30 seconds
RipRow High 1 minute with right arm
Rest 30 seconds
RipRow High 1 minute with left arm
Rest 30 seconds
RipRow High 1 minute with right arm

If you do this regularly, it will give you a solid base, and it shouldn't beat you up so much that you can't ride. Focus on good form.

Have fun and holler with questions!

Lee