Concept 2 rowing training

 

Using the Concept 2 rower means that you will need some rowing training tips and advice to hepl you get the best out of it.

This ergo will certainly improve both your all round fitness level, as well as improvements in muscular strength and endurance

The Concept 2 rowing machine is probably the most used piece of rower equipment in gyms in the UK. It's not got all the bells and whistles - but it works every time!

There are many rowers on the market, however the only two that I would personally recommend are Concept 2 and the Water rower.

Good technique will certainly help, read the notes in the bodywork's section under heart & lungs for guidelines. So check out our simple training sessions below and print off if you want to use them next time you train.



BEGINNERS TRAINING SESSIONS FOR CONCEPT 2

SPM = STROKES PER MINUTE. L = RESISTANCE LEVEL
 

SESSION SPM LEVEL METERS EFFORT AIM
ONE 28 / 32 3 / 5 600 / 1000 EASY TEC
TWO 28 /32 5 2 X 400 MEDIUM WO
THREE 26 / 30 4 1000 / 1200 EASY DIS TEC
FOUR 32+ 5 / 6 3 X 200 MEDIUM TEC
FIVE 28 / 32 4 / 5 2 X 500 MEDIUM WO
SIX 26 / 30 4 / 5 1200 / 1500 EASY DIS
SEVEN 32 + 5 / 6 3 X 300 MEDIUM TEC
EIGHT 28 / 32 3 / 5 3 X 400 EASY DIS
NINE 28 / 32 4 /5 3 X 500 MEDIUM WO

TEC = TECHNIQUE, CONCENTRATE ON YOUR TECHNIQUE, REMEMBER LEGS ARMS THEN ARMS AND LEGS.

WO = WORKOUT, AIM TO RAISE THE HEART RATE AND WORK THE BODY'S MUSCLE'S TO A SAFE LEVEL.

DIS = DISTANCE, THERE IS NOTHING WRONG WITH STOPPING FOR A SHORT REST, THEN FINISHING OFF THE REQUIRED DISTANCE. REMEMBER TO WORK WITHIN YOUR OWN LIMITS WHEN DOING ANY EXERCISE PROGRAM.

EFFORT = EASY, LIKE IT SUGGEST, CHILL OUT, TALKING SHOULD BE EASY, YOU ARE ONLY GET USED TO THE MACHINE AND ALLOWING YOUR BODY TO SLOWLY ADAPT.

MEDIUM, YOU WILL GET OUT OF BREATH, AND TALKING IS POSSIBLE, HOWEVER FOR SHORT PERIODS.

HARD, YOU WILL BE GLAD WHEN THE SESSION IS FINISHED, YOU WOULD RATHER NOT TALK, BODY WORKING OUT.
 



INTERMEDIATES / ADVANCED SESSIONS
 

Once you have completed the beginner's session, or if you are already a rower, you will realize that you may prefer a higher or lower level, as well as a slower or faster stoke rate. Workout, at a comfortable level for yourself, remembering good technique throughout.
 

SESSION WORKOUT INTERMEDIATE EFFORT
ONE 2,000 METERS CONTINUOUS, RECORD YOUR TIME FOR FUTURE EASY / MED
TWO 3 X 500M DO FIRST 300 EASY, THEN LAST 200M FAST UNDER CONTROL MEDIUM & HARD
THREE 500M 30 SECONDS REST REPEAT 3 TIMES, SAME SPEED EACH TIME MEDIUM / HARD
FOUR 2,500 M AIM PURELY FOR DISTANCE, CONCENTRATING ON TECHNIQUE MEDIUM
FIVE 500M EASY THEN 5 X 200 M SPRINTS WITH 60 SECONDS REST EASY / HARD
SIX 250M EASY THEN 250 HARD X 4 NO REST IF POSSIBLE TOTAL 2,000M EASY / HARD
SEVEN 3,000 M STEADY PACE, LONG STEADY ROW KEEP THE PACE CONSTANT. MEDIUM
EIGHT 2000 M RACE PACE, AIM TO KEEP THE SPEED STEADY ALL THE WAY. HARD



SESSION WORKOUT ADVANCED EFFORT
ONE 200M 400M 600M 400M 200M PYRAMID WITH 30 SECS REST. HARD
TWO 5,000 M LONG HARD ROW, STAY FOCUSED WITH GOOD TECHNIQUE MEDIUM / HARD
THREE 5 X 1 MINUTE SPLITS, KEEPING THE DISTANCE WITHIN 10M FROM FIRST. HARD
FOUR 3 X 400M 3 X 300M 3 X 200 M REST 60 SECS THEN 45 SECS THEN 30 SECS. HARD
FIVE 2,000 M TIME TRIAL, WORK HARD FOR 1ST 1,000M THEN TRY TO MAINTAIN HARD
SIX 200M 400M 600M 800M 600M 400M 200M PYRAMID 30 SECS REST HARD
SEVEN 30 MINUTE LONG STEADY ROW AIM TO START SLOW THEN INCREASE. MEDIUM / HARD
EIGHT 2 X 1 MIN 2 X 2 MIN 2 X 4 MIN ROWS RECORD YOUR DISTANCE HARD



Additional resources :
Fitness exercises
Thigh exercises
Get fit & exercise
Stretching techniques
Fitness exercises
Strength training
Stretching muscles
Fitness tips
Stretching

 

 

 

 
 
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