Setting Goals - Concept2 INDOOR ROWER User Manual

Setting goals

Understand
what it will
take to achieve
your goal
Identify
workouts
that will
serve your
purpose
16
The first step in setting up your rowing program is to establish a clear goal. Most of
our customers have at least one of the following goals:
• get back into shape
• lose weight
• train for competitive on-water rowing
• improve health (i.e. lower blood sugar, cholesterol, or blood pressure)
• cross-train for another sport
• stay in shape while recovering from an injury
• become the fastest indoor rower of your age/gender/weight category in the
world! (Visit our Online World Ranking at concept2.com.)
For example, if your goal is to burn calories, you will want to row regularly and
steadily for at least 30 minutes six times per week.
If your goal is to train for competitive rowing, you will need to do a variety of
workouts including intervals of specific length, and some of your work will need to
be very intense.
If you are dealing with a medical issue, your doctor or trainer may be able to
recommend a rowing regime for you. If you have access to a local coach, he or
she may be able to give you a training program. There are also training programs
available online. Our training guide offers some recommendations for achieving
certain goals, and you are always welcome to contact us with specific questions.
A virtually infinite number and variety of workouts can be done using the Indoor
Rower. Be as creative as you like! As you look for workout suggestions, here are
some places to start:
• The PM3 comes pre-programmed with a variety of workouts. You can add some
of your own favorites, so that they will come up at the push of a button.
• The Training Guide, which came with your Indoor Rower, includes a number of
workouts for a number of different goals.
• The Workout of the Day, found on our website at concept2.com, offers a
different workout every day.
• The Update, our twice-yearly printed newsletter, usually includes some workout
suggestions.
• You can take favorite workouts from other sports and tailor them to the rowing
machine. For example, if you are a runner, you can take your favorite track
interval workout and create a rowing workout that uses the same work interval
length and rest time.