Post-menopausal training plans

Hi, do you have post menopausal training plans? If so, how do they differ to others?  Thanks

I’m post menopause and I understand what you are asking about.

We do not have specifically different plans for women post-menopause. Let me explain why,

When you work with Faster Masters Rowing you start by doing three baseline fitness tests - these reveal where your personal strengths and weaknesses are (aerobic, lactic or peak power).

The testing reveals your training zones in terms of heart rate - train within the correct zone for you. Then re-test 6 weeks later to track progress and re-do the training zones.

Within the training program is a recommendation that you do a minimum of 3 sessions a week. All the other sessions are optional. We suggest you choose additional sessions to address your personal weakness. So if it’s peak power (common among us older women) that would be a strength session in the gym.

In addition, I personally do a daily heart rate variability test which tells me how well recovered I am from the training I did the days before. When I am not fully recovered it’s very obvious and I either cut down the training or skip training that day. This is how I adjust the programme to suit my post-menopause body.

I hope this answers your question.

Explore the Faster Masters Racing Program

Further Resources

• Watch our masterclass on Rowing and Menopause

• Watch our masterclass on Sleep isn't a luxury