Training Volume for Juniors

As Suggested by Guenter Beutter

Volume/Week	HS Program Novice to Medium Level	Regional Champs	Youth National Champs	HP/JNT JNT Club Natls	Junior World Champs
Minutes/Hours Total Volume	3 – 6 Hours	5 – 9 Hours	6 – 10 Hours	8 – 14 Hours	10 -20 Hours
Rowing Water or Erg Hours/KMs	3 – 6 Hours 20 – 40 Kms	4 – 8 Hours 40 – 60 KMS	5 -8 Hours 50 -70 KM	6 – 10 Hours 60 -100 KM	7 – 12 Hours 80 – 140 KM
Weight Training	1 – 2 Hours	1 – 2 Hours	2 – 3 Hours	2 – 4 Hours	3 – 6 Hours
Cross Training	1 – 2 Hours	1 – 2 Hours	1 – 2 Hours	1.5 – 3 Hours	2 – 6 Hours
Stretching/Yoga	.5 – 1 Hour	1 Hour	1 Hour	1 Hour	1 – 3 Hours