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Using the Concept II rower is a great way to improve your all round fitness, muscular strength, and endurance. Of the many rowers on the market, the Concept II and the Water rower stand clear above the others.
Good technique is essential so read the notes in the bodyworks section under heart & lungs for guidelines.
BEGINNERS TRAINING SESSIONS FOR CONCEPT 2 ROWER
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SESSION
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SPM
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LEVEL
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METRES
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EFFORT
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AIM
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ONE
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28 / 32
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3 / 5
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600 / 1000
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EASY
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TEC
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TWO
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28 /32
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5
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2 X 400
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MEDIUM
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WO
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THREE
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26 / 30
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4
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1000 / 1200
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EASY
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DIS TEC
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FOUR
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32+
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5 / 6
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3 X 200
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MEDIUM
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TEC
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FIVE
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28 / 32
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4 / 5
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2 X 500
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MEDIUM
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WO
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SIX
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26 / 30
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4 / 5
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1200 / 1500
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EASY
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DIS
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SEVEN
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32 +
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5 / 6
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3 X 300
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MEDIUM
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TEC
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EIGHT
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28 / 32
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3 / 5
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3 X 400
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EASY
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DIS
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NINE
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28 / 32
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4 /5
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3 X 500
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MEDIUM
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WO
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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 MUSCLES 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= AN EASY WORKOUT, DESIGNED TO GET YOU USED TO THE MACHINE AND ALLOW YOUR BODY TO SLOWLY ADAPT.
MEDIUM, YOU WILL GET OUT OF BREATH, AND TALKING IS POSSIBLE, BUT ONLY FOR SHORT PERIODS.
HARD, YOU WILL BE GLAD WHEN THE SESSION IS FINISHED, YOU WOULD RATHER NOT TALK.
INTERMEDIATE TRAINING SESSIONS FOR CONCEPT 2 ROWER
For experienced rowers or those who have completed the beginner's session, you may prefer a higher or lower level, as well as a slower or faster stRoke rate. Workout at a comfortable level, remembering to always use good technique.
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SESSION
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WORKOUT INTERMEDIATE
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EFFORT
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ONE
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2,000 METRES CONTINUOUS, RECORD YOUR
TIME FOR FUTURE
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EASY / MED
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TWO
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3 X 500M DO FIRST 300 EASY, THEN LAST
200M FAST UNDER CONTROL
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MEDIUM & HARD
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THREE
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500M 30 SECONDS REST REPEAT 3 TIMES,
SAME SPEED EACH TIME
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MEDIUM / HARD
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FOUR
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2,500 M AIM PURELY FOR DISTANCE, CONCENTRATING
ON TECHNIQUE
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MEDIUM
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FIVE
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500M EASY THEN 5 X 200 M SPRINTS WITH
60 SECONDS REST
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EASY / HARD
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SIX
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250M EASY THEN 250 HARD X 4 NO REST
IF POSSIBLE TOTAL 2,000M
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EASY / HARD
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SEVEN
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3,000 M STEADY PACE, LONG STEADY ROW
KEEP THE PACE CONSTANT.
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MEDIUM
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EIGHT
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2000 M RACE PACE, AIM TO KEEP THE
SPEED STEADY ALL THE WAY.
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HARD
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ADVANCED TRAINING SESSIONS FOR CONCEPT 2 ROWER
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SESSION
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WORKOUT ADVANCED
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EFFORT
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ONE
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200M 400M 600M 400M 200M PYRAMID WITH
30 SECS REST.
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HARD
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TWO
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5,000 M LONG HARD ROW, WITH GOOD TECHNIQUE 20 S.P.M
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MEDIUM / HARD
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THREE
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5 X 1 MINUTE SPLITS, KEEPING THE DISTANCE
WITHIN 10M FROM FIRST.
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HARD
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FOUR
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3 X 400M 3 X 300M 3 X 200 M REST 60
SECS THEN 45 SECS THEN 30 SECS.
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HARD
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FIVE
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2,000 M TIME TRIAL, WORK HARD FOR
1ST 1,000M THEN TRY TO MAINTAIN
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HARD
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SIX
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200M 400M 600M 800M 600M 400M 200M
PYRAMID 30 SECS REST
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HARD
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SEVEN
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30 MINUTE LONG STEADY ROW AIM TO START
SLOW THEN INCREASE.
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MEDIUM / HARD
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EIGHT
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2 X 1 MIN 2 X 2 MIN 2 X 4 MIN ROWS
RECORD YOUR DISTANCE
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HARD
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