alumni training
training plan for UMRT alumni
After the HOCR in 2019, alumni approached MRA and Head Coach Gregg Hartsuff about developing a guided training plan for alumni that would help them be effective with the limited time they might have available to train. The training plan will be tailored to have alumni peak in fitness at the Head of the Charles each fall.
Below you will find:
1) a training regimen overview
2) the outline for the training plan aimed at peaking for the Head of the Charles
3) the weekly plans based on how often you are able to train - 3/4/5/6 days per week (these will be emailed out with each new phase)
In each training phase, Gregg gives an explanation on how to approach the phase in the notes. This is specifically targeted at our masters alumni getting back into rowing shape.
If you’re more recently graduated and reading this, feel free to add more volume to each workout as you see fit. Maybe toss in another medium intensity workout here and there.
MRA wants to instigate competition among our alumni, so we will have score reporting for important workouts every two weeks via this Google form. Reporting is purely voluntary, you are more than welcome to just follow along the training plan on your own. We will rank both raw scores and age-adjusted scores and send them out in a Hartsuff themed results email.
If you would like to subscribe calendar reminders for workout submissions, download an iCal file here to subscribe using any calendar app. Alternatively, click here for instructions to import the calendar using a link. It takes only a couple minutes!
If you are looking for ways to keep an eye on how your fellow alumni are training, we have a couple different options:
First, download the ErgData app which allows you to sync your phone with most erg monitors. Go to the Concept2 website, scroll to the bottom of the page, and follow the link to download the app. Set up an account here or in the app. Follow the instructions on this page to learn how to sync your workouts to the C2 Logbook.
C2 Logbook - we have a Concept2 Virtual Team for C2’s annual competitions and to keep up to date on how our training is going as a group.
Strava - arguably the greatest social media platform that exists, we have an MRA Strava Club to keep in touch with each other about training, trash talk on how your former teammates are training, and deal out kudos left and right.
You can submit the designated workout via the above Google form. Results will be emailed out to other alumni who are training. Both raw scores and age-adjusted scores will be sent out.
The deadline to submit scores will be 10pm Eastern the Monday after the week with the scheduled score to report (e.g., if the week beginning Sunday, May 3rd has a 10k listed as the score to report on Friday, May 8th, the score will be due Monday, May 11th). Hopefully this will allow a bit of flexibility for our alumni with lots going on in their lives.
2025 Training Plan
Download as a PDF here - highlighted workouts will be the reported scores for each phase.
Looking to continue riding that feel good endorphin train after your workout? Consider taking 60 seconds to set up a monthly recurring donation to support the men and women currently on the team.