Libreria Allenamenti Remoergometro & Barca

Allenamenti Canottaggio & Remoergometro per Colpi al Minuto (SPM)

Name: Strokes Per Minute
Rating: 4.0 (66 reviews)
Author: Strokes Per Minute

Programmi di allenamento strutturati per remoergometro Concept2/RP3 e barca — con cadenza (SPM), secondi per colpo, schede A4 stampabili e file Excel (.xlsx) a 3 fogli.

Scarica Cartella Excel Master a 3 Fogli (.xlsx) Versione CSV (.csv) Apri Calcolatore Colpi/Min & DPS →

Schede di Allenamento

Strutturate per Colpi al Minuto (SPM) & Secondi per Colpo

Remoergometro (Erg) In Barca 20 Minuti

18 – 26 SPM

Piramide di Cadenza da 20 Minuti (18–26 SPM)

Classica piramide continua da 20 minuti che sale da 18 a 26 colpi al minuto e riscende, per allenare il controllo del ritmo su remoergometro e in barca.

Volume: 20 min
Sec / Colpo: 3.33s – 2.31s
Zona: UT2 → AT

4 min @ 18 SPM 3 min @ 20 SPM 2 min @ 22 SPM 1 min @ 24 SPM +3

Guida completa e scheda A4

.xlsx .csv

Remoergometro (Erg) In Barca 3 × 15 Minuti

18 – 20 SPM

45 Minuti Fondo Lento (UT2) a Cadenza Bloccata (3 × 15 min @ 18–20 SPM)

Il pilastro aerobico del canottaggio: 3 × 15 minuti in zona UT2 bloccati tra 18 e 20 colpi al minuto (3,33 s – 3,00 s per colpo).

Volume: 45 min
Sec / Colpo: 3.33s – 3.00s
Zona: UT2 Aerobic

15 min (or 20 min) @ 18 SPM 2 min @ Paddle 15 min (or 20 min) @ 19–20 SPM 2 min @ Paddle +1

Guida completa e scheda A4

.xlsx .csv

Remoergometro (Erg) In Barca 8 × 500m

30 – 34 SPM

8 × 500m Ripetute a Passo Gara 2000m (30–34 SPM)

Affina il passo gara sui 2.000 metri con otto ripetute da 500 metri in progressione da 30 a 34+ colpi al minuto.

Volume: 4.000m lavoro
Sec / Colpo: 2.00s – 1.76s
Zona: TR / VO2 Max

2 × 500m (2:00 rest) @ 30–31 SPM 2 × 500m (2:00 rest) @ 32 SPM 2 × 500m (2:00 rest) @ 33 SPM 2 × 500m (2:30 rest) @ 34–36 SPM

Guida completa e scheda A4

.xlsx .csv

Remoergometro (Erg) In Barca 3 × 10 Minuti

20 – 26 SPM

Scaletta di Controllo Cadenza (3 × 10 min @ 20–26 SPM)

Tre scalette tecniche da 10 minuti (4’ @ 20, 3’ @ 22, 2’ @ 24, 1’ @ 26 SPM) per eliminare la fretta sul carrello in ripresa.

Volume: 30 min lavoro
Sec / Colpo: 3.00s – 2.31s
Zona: UT1 → AT

4 min @ 20 SPM 3 min @ 22 SPM 2 min @ 24 SPM 1 min @ 26 SPM +4

Guida completa e scheda A4

.xlsx .csv

Remoergometro (Erg) In Barca 5.000m Continuo

24 – 30+ SPM

Test 5.000m Fondo a Gradini (5 × 1.000m @ 24–30+ SPM)

Costruisci la resistenza sui 5.000m e per le regate di gran fondo con un 5 × 1.000m continuo in negative-split da 24 a 30+ SPM.

Volume: 5.000m
Sec / Colpo: 2.50s – 2.00s
Zona: AT Threshold → VO2

1,000m @ 24 SPM 1,000m @ 25 SPM 1,000m @ 26 SPM 1,000m @ 28 SPM +1

Guida completa e scheda A4

.xlsx .csv

In Barca Remoergometro (Erg) 6 × 3 Minuti

32 – 40 SPM

Partenza di Regata e Passo Base (6 × 3 min @ 32–40 SPM)

Allena partenze esplosive dai blocchi, i primi 15 colpi alti (38–40 SPM) e il passaggio fluido al passo base sui 2.000m (32–34 SPM).

Volume: 6 × 3:00
Sec / Colpo: 1.88s – 1.50s
Zona: Alactic Start → Race Base

2 × 3:00 @ 38 → 32 SPM 3:00 each @ 16–18 SPM 2 × 3:00 @ 40 → 34 SPM 3:00 each @ 16–18 SPM +1

Guida completa e scheda A4

.xlsx .csv

Built for the Boathouse & Launch

Branded A4 Session Cards & 3-Tab Excel Telemetry Workbooks

Every workout in the library includes a purpose-designed single-page A4/Letter print layout and a multi-sheet spreadsheet workbook engineered for rowing coaches, coxswains, and solo erg athletes.

Single-Page Waterproof Print Sheet

Click Preview Print Sheet or Print A4 Boathouse Sheet on any workout page to generate a single-page session card with a river-navy header, crew & wind write-in boxes, warm-up protocol, segment table, 10-row clipboard recording grid, and bottom 3-stroke stopwatch lookup bar.

XLS

3-Tab Excel Workbook with Live Formulas

Each downloadable .xlsx workbook contains three pre-styled tabs: 1. Session Log & DPS (auto-calculating Seconds/Stroke, Velocity m/s, and Distance Per Stroke), 2. Squad & Erg Line Log (compare up to 10 boats or ergs side-by-side), and 3. SPM & DPS Chart.

DPS

Boat-Class Benchmarks & Fault Diagnostics

Every guide includes target split, Distance Per Stroke (DPS), and 3-stroke stopwatch benchmarks across Eights (8+), Fours/Quads (4-/4x), Doubles/Pairs (2x/2-), Singles (1x), and Indoor Rowers—plus coaching fixes for common rate faults.

Rate Every Piece on the Erg or the Water

Trusted by rowing coaches, coxswains and athletes since 2014. Download Strokes Per Minute on iPhone, iPad, Apple Watch and Android.