Indoor Rowing

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, or watch this video clip for some useful tips.

 


 

 

BEGINNERS TRAINING SESSIONS FOR CONCEPT 2 ROWER

 

SESSION
SPM
LEVEL
METRES
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 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.

SESSION
WORKOUT INTERMEDIATE
EFFORT
ONE
2,000 METRES 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


ADVANCED TRAINING SESSIONS FOR CONCEPT 2 ROWER
SESSION
WORKOUT ADVANCED
EFFORT
ONE
200M 400M 600M 400M 200M PYRAMID WITH 30 SECS REST.
HARD
TWO
5,000 M LONG HARD ROW, WITH GOOD TECHNIQUE 20 S.P.M
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

 

 

comments powered by Disqus

Join over 150k fitness users

Select your areas of interest