Training On The Concept2 Indoor Rower - Concept2 indoor rower User Manual

training on the concept2 indoor rower

1) DETERMINE YOUR GOALS
They may be one or more of the following:
• to lose some weight
• to maintain general health
and fitness
• to aid in rehabilitation
• to cross-train for another sport
• to train for competitive rowing
2) BEGIN YOUR EXERCISE PROGRAM
Here are some basic guidelines for setting up an exercise
program to achieve your goals.
Weight Loss:
Frequency: 5–6 times per week
Duration: 20–50 minutes
Intensity: Steady effort, able to carry on a conversa-
tion; intervals for variety
Sample Workouts:
• 5000mC or longer
• 30minC or longer
• alternate: 1minM, 1minR for at least 20 minutes
total
Maintain General Health and Fitness:
Frequency: 3–5 times per week; alternate with
other types of exercise if desired.
Duration: At least 20 minutes
Intensity: Moderate steady work, target heart rate
Sample Workouts:
• 20–30minM
• 4000–6000mM
• alternate: 40secH, 20secR for 15–20min
• alternate: 1minH, 1minR for at least 20min total
To Aid in Rehabilitation: Work with a doctor or
rehab specialist to develop an exercise plan that will meet
your needs.
To Cross-Train for Another Sport: Your program
will vary depending on the nature and yearly cycle of your
major sport.
Frequency: 2–4 times per week in your "off-sea-
son", 1–2 times per week in competitive season
Duration: 30–60 minutes – shorter for intense,
speed workouts; longer for steady state aerobic work-
outs
Intensity: Include steady state, anaerobic threshold
work also more intense intervals, racing pieces
Sample Workouts:
• 40minM
• 10,000mM
• alternate: 1minH, 1minR for 30–40min
• pyramid: 1minH, 30secR, 2minH, 30secR, 3minH,
30secR, 4minH, 30secR, 3minH, 30secR, 2minH,
30secR, 1minH, 30secR.
• repeat: 3minM@18spm, 2 minM@24spm,
24
1minM@28spm, for a total time of 30–60min
KEY:
m = meters
min = minutes
sec = seconds
spm = strokes per minute
x = times (example: 3x
500m means 3 repeti-
tions of 500 meters
or row 500 meters 3
times)
To Train for Competitive Rowing: If you do not
have a coach or a club program to follow, here's a basic
plan.
Frequency: 4-6 times per week (less when you are
rowing on the water)
Duration: 20-60 minutes depending on the intensity
of the workout
Intensity: the whole range, from racing to easy
steady state
Sample Workouts:
• 2 sets of: 10 repetitions of: [20secRPF(8–10sec),
40secR] with 5–7minR between the sets
• 2 sets of: 3 repetitions of: [2minRPF(2–4sec), 1minR]
with 5–7minR between the sets
• 3 x 1500mRP with 5minR between pieces
• 3000–4000mRPS(2–4 sec)
• 30minRPS(5–7sec)
• 60minRPS(8–12sec)
• repeat: 3minM@18spm, 2minM@24spm,
1minM@30spm for a total time of 30–60min
3) MONITOR YOUR PROGRESS
We encourage you to record your workouts in a log. At
a minimum, you should record your periodic test pieces
in order to monitor your progress toward your goals. A
sample Test Results Log is provided on page 27. You may
also wish to keep a monthly summary of workouts such
as the one provided on page 26. This type of log helps
give you an overview of the workouts you have been
doing. It's also a good place to record your total meters
rowed in case you ever want to join the Concept2 Million
Meter Club. Finally, the most detailed log option is a daily
log page which allows you to record a maximum of infor-
mation about each of your workout sessions. We have
included an example on page 25. Please feel free to make
as many copies of these pages as you wish. You can also
request a free logbook from Concept2
4) EVALUATE AND ADJUST PROGRAM IF
NECESSARY
If you are not making progress toward your goals, you may
need to modify your program. It may be helpful to discuss
your training with a coach or fellow athlete. If you are tired
and your performance is getting worse, you may actually
be training too hard.
NOTE: Additional rowing information is available at www.
concept2.com, as well as in our free Training Guide pro-
vided with your Indoor Rower.
R = easy, restful rowing
C = conversational intensity (able to carry
on a conversation comfortably)
M = moderate intensity (barely able to carry
on a conversation)
H = high intensity
RP = 2000m race pace
RPF(3–4sec) = 3 to 4 seconds faster than
race pace
RPS(5–7sec) = 5 to 7 seconds slower than
race pace