concept.row.workout

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CONCEPT2 HOME ONLINE RANKING REQUEST BROCHURE WORLDWIDE DEALERS CONTACT US SITE MAP

INDOOR ROWING | Getting Started | WORKOUTS | Training | Weight Control | Motivation | Indoor Racing | Health Club Rowing |Challenges

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Workout Goal: General FitnessWorkout Duration: 45 minutes

Total Workouts matching your criteria: 11

14 X 1 MIN/30 SEC EASYIntermediateAlternate 1 minute of hard rowing with 30 seconds of very easy rowing. Repeat until you have

rowed 14 hard minutes.

30 MIN ALTERNATE: 5 X (3 MIN @ 22 SPM, 2 MIN @ 25 SPM, 1 MIN @ 28 SPM)IntermediateRow for a total of 30 minutes, alternating your stroke rate as follows: row 3 minutes @ 22 spm, 2minutes @ 25 spm, and 1 minute @ 28 spm, then back to 3 minutes @ 22 spm. Continue to followthis pattern until you have completed 5 cycles for a total work time of 30 minutes. Maintain at leasta conversational pace.

6000 METERS WITH A 100 METER BURST EVERY 500 METERSIntermediateRow 6000 meters total at a sustainable intensity. Every 500 meters, row 100 meters at highintensity.

ALTERNATE PYRAMID: 3 MIN HARD, 3 MIN CONVERSATIONAL, 4 MIN HARD, 4 MINCONVERSATIONAL, 5, 4, 3.IntermediateRow a pyramid of varying intensity as follows: row 3 minutes at a challenging pace followed by 3minutes at a conversational pace; then 4 minutes at a challenging pace followed by 4 minutes at aconversational pace; then 5 minutes at a challenging pace followed by 5 minutes at aconversational pace; and back down, 4 minutes, then 3 minutes.

ROW FOR 30 MINUTES NON-STOP AT A STEADY PACE.BeginnerThis is a good piece by which to measure your progress. After a warm-up of at least 5 minutes, pre-

set the monitor for a work time of 30 minutes. Row steadily, non-stop, being sure not to start out toohard; but also being sure to "empty your tank" by the end. Record this piece in your log for futurereference. You can also enter it in the Online Ranking to see how you stack up.

ROW 7500 METERS STEADY, BUILDING INTENSITY IN LAST 1500 METERSIntermediatePre-set a distance of 7500 meters on the monitor. Warm up into the piece by rowing easily at firstand gradually building pressure to a conversational (you can still carry on a conversation whilerowing) steady state pace. As you approach the last 1500 meters of the piece, ease the pressureup slightly, finishing pretty hard in the last 500 meters.

ROW 40 MINUTES, ALTERNATING STROKE RATE EVERY 5 MINUTES FROM 18 SPM TO 24

SPM TO 30 SPM.Intermediate


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Pre-set a work time of 40 minutes. Monitor will count down to 0. Alternate stroke rate as follows.Start with 5 minutes of easy warm-up, gradually increasing intensity. For the middle 30 minutes,divide the workout into six 5 minute intervals. Row the first interval at 18 spm; the second interval at24 spm, the third at 30 spm; repeat this for the 4th, 5th, and 6th intervals. Row at an intensity whichallows you to carry on a conversation. For the last 5 minutes, row easily to warm down. Variations:To reduce the workout, try six 4-minute intervals.

ROW 15 WORK INTERVALS OF 100 SECONDS (1:40) HARD ROWING WITH 20 SECONDS

EASY ROWING IN BETWEEN.IntermediatePre-set work time of 1:40 and rest time of :20. Monitor will count down each work and rest time andwill keep track of the number of intervals you have done. Warm up for 5 minutes, including some10-15 stroke bursts at increasing intensity. Row 15 work intervals of 100 seconds (1:40) hardrowing with 20 seconds easy rowing in between. Your intensity for the pieces should be as follows:first 5 pieces-conversational pace; 2nd 5 pieces-a little less conversational; 3rd 5 pieces-moderatelyhard. At the end, row easily for at least 3 minutes to warm down. Variations: You can add orsubtract 3 intervals if desired.

ROW 3 X 12MIN OF STEADY STATE ROWING WITH 3 MINUTES OF REST IN BETWEENEACH PIECE.IntermediatePre-set your monitor for 12 minutes of work time and 3 minutes of rest time. The first interval should

be a moderate pace and 26spm. The second should be rowed at a very fast pace and a stroke rateof 28 and the last should be an easy conversational pace at a stroke rate of 22. Cool down at theend with easy rowing for 3-4 minutes.

ROW TWO PIECES OF 16 MIN WITH 3 MIN REST IN BETWEEN.Beginner,IntermediateThis is a great workout for aerobic-cardiovascular development and weight control. Pre-set yourmonitor for a work time of 16 minutes and a rest time of 3 minutes. Row the first 16 min piece at aneasy conversational pace and a stroke rate of 22. Rest for three minutes and then row the secondpiece at a slightly faster pace and a troke rate of 26.

1500M,1000M,750M,500M,250M INTERVALS WITH 3 MIN REST IN BETWEEN EACH PIECE.

AdvancedRow 5 intervals of increasingly smaller distances with 3 minutes of rest in between. Row at a fast tovery fast pace and a stroke rate of around 26. Note that the stroke rate can come up to 28 on thelast two pieces

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Workout Goal: General FitnessWorkout Duration: 30 minutes


5000 M ALTERNATE: 1000M @ 25 SPM, 1000M @ 22 SPM, 1000M @ 25 SPM, 1000M @ 28SPM, 1000M @ 25 SPM.IntermediateRow for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row1000 meters @ 25 spm, 1000 meters @ 22 spm, 1000 meters @ 25 spm, 1000 meters @ 28 spm,and 1000 meters @ 25 spm.

12 X 250M WITH 250M RESTIntermediateRow twelve 250 meter pieces at high intensity, taking 250 meters of easy rowing* in between.

12 X 250M WITH 45 SECOND REST

IntermediatePre-set a work distance of 250 meters and a rest time of 45 seconds. Row 12 intervals at achallenging intensity.Us the first few intervals to build up intensity. Row easy for 2-4 minutes afterthe last interval to cool down.


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Workout Goal: Competition TrainingWorkout Duration: 30 minutes


5 X 500M WORK/2 MIN EASYIntermediate, Beginner

Row 5 500 meter pieces at good intensity, taking a 2 minute rest between pieces.

ROW 12 X 1 MIN HARD, 1 MIN EASY.BeginnerAfter a warm-up of at least 5 minutes, pre-set the monitor for a work time of 1:00 and a rest time of1:00. Alternate 1 minute of fairly intense rowing with 1 minute of relaxed rowing, for a total of 24minutes.

ROW 4 SETS OF 750 METERS WITH 2 MINUTES REST.IntermediateRow four 750 meters pieces at moderate to fast intensity, taking 2 minutes of rest in betweenpieces.

ROW 5 X 4 MIN BUILDING INTENSITY AS YOU GO WITH RESTS IN BETWEEN EACH PIECEOF 2 MIN.AdvancedPre-set work time of 4:00 and rest time of 2:00. Monitor will count down each work and rest timeand will keep track of the number of intervals you have done. After warming up for about 5 minutes,do 5 intervals of 4 minutes of work with two minutes of rest, rowing at 27 spm. The first intervalshould be moderate, the second and third should be faster, the fourth should be the fastest and thelast interval can be the same as the second and third. Allow some easy rowing after the last intervalfor warm down.

500M,1000M,1500M,1000M,500M PYRAMID WITH 2 MIN REST IN BETWEEN EACH PIECEIntermediate,Advanced

Row five intervals of different lengths with 2 minutes of rest in between each piece. Your paceshould be moderate to fast with a stroke rate of about 26. The stroke rate on the last piece - thefastest piece - should be 28

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