Training - Concept2 D User Manual

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: Moderate steady work, able to carry on
a conversation; intervals for variety
Sample Workouts:
• 5000 meters
• 30 minute row
• 1 minute harder, 1 minute easier, 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 minute row
• 4000 meter row
• 40 seconds harder, 20 seconds easier for 15–25
minutes
TRAINING ON THE CONCEPT2 INDOOR ROWER
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-
season" , 1–2 times per week in competitive
season
Duration: 30–60 minutes – shorter for intense,
speed workouts; longer for steady state aerobic
workouts
Intensity: Include steady state, anaerobic threshold
work also more intense intervals, racing pieces
Sample Workouts:
• 40 minute row (or 10,000 meters)
• 1 minute hard, 1 minute easy for 40 min
• 1-2-3-4-3-2-1 minute pyramid, 30 sec off
• 3 min @ 18, 2 min @ 24, 1 min @ 28, for 30-60
minutes
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 x(10 x 20–40 with 1:00–1:30 rest) with 5–7 min
between sets. Intensity: 8–10 sec faster than
race pace
• 2 x (3 x 2 min/1 min rest) with 5–7 min rest at
slightly (2–4 seconds) faster than race pace
• 3 x 1500m with 5 min rest at race pace
• 3000-4000m, 2–4 sec slower than race pace
• 30 minutes, 5–7 sec slower than race pace
• 60 minutes, 8–12 sec slower than race pace
3) MONITOR YOUR PROGRESS
Test yourself regularly by repeating the same
workout periodically. Record and compare the
results. We suggest using the 2000 meter distance
and 30 minute row so that you can compare your
performance with others in your age and weight class
in the Annual Concept2 World Ranking.
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.
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