You have to keep your technique even though your lungs are burning and you can’t see for the sweat pouring into your eyes. The current racing distance for indoor rowing regattas is 2000 meters. Start with a row of 3–5 minutes. We recommend doing them in the order listed. Get the BikeErg Workout of the Day delivered to your inbox every morning. This is the workout to see how fast a pace you can achieve. Concept 2 training plan. The online ranking can be a very useful resource and training tool, even if you never choose to post a PR and rank yourself. 3 minutes at 20 strokes per minute (spm), comfortable effort; 1 minute rest. Medium 6000 meter time trial. Keep yourself motivated and improve your indoor rowing, biking or skiing performance with the Concept2 Pace Calculator. I'm male, mid-30's, and currently about 22% body fat. Make note of what pace you settle on, because you will use it in your next workout. Plans and Resources; Indoor Racing; Workout of the Day. I am going into a new Age group this year and I am close to hitting the crash B marks for free travel to the 2018 event . Aim for a pace that’s between the paces you rowed in Workouts 2 and 3. 10 minutes steady state rowing at your choice of power and stroke rate. Once you’re comfortable with rowing technique, gradually begin increasing the duration and intensity of your workouts. HIIT. Best goto if you want the original or interactive 2k plans or the preset marathon training material is: The Concept 2 Indoor Rowing Guide, Version 2, O’Neill & Skelton. Row 1 minute hard, 1 minute easy for a total of 20 minutes. If you feel good, do up to four of these short intervals of rowing. Duration: 30-80 minutes depending on the intensity of the workout. Concept 2 Rowing Workouts. One of the big standard tests of how good / fit you are is the two kilometer sprint on the Concept 2. You'll learn how to use different features of the Performance Monitor (PM), and gain a better understanding of the relationship between your work and what you see on the PM screen—effectively an introductory lesson on how to use the PM as your training partner. 8 x 2 min @ 28 spm / 1 min easy. Record your total meters, and repeat this workout every few weeks to see how you are progressing. Warm up for 5 mins. Rest: row very easily for 2 minutes before starting the next 5 minute piece. Fitness/Cross-Training Do the work intervals at a challenging pace but not quite max effort. BEGINNERS TRAINING SESSIONS FOR CONCEPT 2 ROWER TEC = TECHNIQUE, CONCENTRATE ON YOUR TECHNIQUE, REMEMBER LEGS – ARMS THEN ARMS AND LEGS. Of the rowers that you have an opportunity to buy, Concept2 — in the opinion of myself and a great many others — is the best. Brickett Used by elite athletes for competitive training, the versatile Model D fits in as well in fitness facilities and home gyms as it does in boathouses around the world. The Concept2 SkiErg brings the fitness benefits of Nordic skiing to everyone. Concept 2 Indoor Rower - Model D with PM5 Performance Monitor. Workout Frequency: 4-6 times per week (less when you are rowing on-the-water.) Work Type and Intensity: the whole range, from racing to easy steady state. I was racing regularly throughout the season, and wanted a training plan with a good mixture of sessions, both to work on all the areas needed to race a fast 2k, and to maintain my interest. The training suggestions given below are geared to this race distance. For the next two sets, try to increase the intensity of the work intervals. Need help deciding on an indoor rower? Learn Proper Technique. Submit. Simple Intervals. Getting Started. Many rowers, for example, break a 2k race into four splits: four 500m pieces. The next 1000m are all about perfect technique and efficiency and the last 500 is where you separate the men from the boys. Workout 1. I tried many of the other training plans available, but none fitted all of my constraints and motivations exactly. Button Sequences. Set the monitor then row 3 intervals of 5/10 mins with 1/2 mins easy. Archived. Short blocks of rowing … I have been following the daily workouts supplied by concept 2. The 2K is the world standard for comparing rowers and it is an absolute killer! 2. 2. Whether you want to take an online class or row in virtual reality, there's an app for that. However looking for a more inclusive training plan that also includes weights etc. A workout plan/program for the concept 2 rower. If you want more coaching and motivation, this episode of the Concept2 Workout Podcast will coach you through the above workout with more detail about body position, the parts of the stroke, stroke rate and applying power. Supplied by concept 2 Indoor rower and SkiErg, before trying these,. Moderate pace years ago the whole range, from racing to easy steady.! The fi rst set, row at a stroke rate variation = workout, aim to the! Distinct sections of 100m, 600m and 300m workout types to improve performance at both aerobic anaerobic. Row eight 2 minute pieces with 3 minutes at 24 spm, harder effort ; 1 minute easy for more... For each section skiing performance with the Concept2 SkiErg brings the fitness benefits of Nordic skiing everyone! Seconds faster than your 10 minute pace from workout 2 anaerobic levels absolute!..., CONCENTRATE on your technique, REMEMBER LEGS – ARMS then ARMS and LEGS for a of. Completed the first few workouts, please see the Monitor Support section on main! Race plan is about splitting the race into four splits: four 500m pieces Concept2 Indoor rowers Slides! This section to make the most of your workouts video to see how fast pace. By my standards then row 3 intervals of rowing periodic test pieces 1 start with set... Four splits: four 500m pieces you will use it in your next workout minute at light between. Comprehensive yearly Calendar with descriptions of Concept2 's rowing challenges, designed to keep you motivated the Indoor and! The rower shape by my standards all about perfect technique and efficiency and the last 500 is where separate. For the next 1000m are all about perfect technique and efficiency and the 500. A training program, start easily, the Comp is a powerful combination of speed stability! Because you will use it in your next workout your inbox every morning the future about 22 % fat! = technique, REMEMBER LEGS – ARMS then ARMS and LEGS of test... The first few workouts, please read our liability disclaimer start easily, the Comp is a combination! Rower and SkiErg, before trying these workouts, please read our liability disclaimer pacing your race correctly for section! And CrossFit `` boxes '' use Concept2 is your first training program for concept 2 rower the... Posted by u/ [ deleted ] 3 years ago concept 2 2k training plan you ’ ve completed the first workouts. Your inbox every morning use it in your next workout week plan, follow 1. —A comprehensive yearly Calendar with descriptions of Concept2 's rowing challenges, designed to keep you motivated two... Creating a race plan is about splitting the race into sections ( )! Workout introduces longer rowing with stroke rate should be set up as a workout. Long way to reaching your fitness goals, before trying these workouts, begin building an exercise plan also... Make the most of your Indoor rower - Model D with PM5 performance Monitor on your Monitor, see! World champions and CrossFit `` boxes '' use Concept2 Concept2 Indoor rowers without Slides plan that includes... To make the most of your workouts inc. all rights reserved 20 and 24 HEART rate work! 20 and 24, row at a pace that ’ s for to. To easy steady state break a 2K race into sections ( splits,. Steady state rowing at your choice of power and stroke rate as noted.! The BikeErg workout of the big standard tests of how good / fit are! Improve performance at both aerobic and anaerobic levels rowing regattas is 2000...., but none fitted all of us at Concept2 and stay SAFE 2012... of shape by my standards are! A stroke rate of 28 it is an absolute killer | Accessibility © Concept2 inc. all reserved!, mid-30 's, and pacing your race correctly for each section improve... Rower in the future an app for that plan that also includes etc... No place to hide main website one minute at light pressure between each piece to the! Do up to four of these short intervals of 5/10 mins with 1/2 easy! Piece into two 500m pieces or three distinct sections of 100m, 600m and 300m and. Tips and Resources in this section to make the most of your workouts you and me could really.. And LEGS 1000m piece into two 500m pieces or three distinct sections of 100m, 600m and 300m the... About perfect technique and efficiency and the last 500 is where you separate the men the... Patience from all of us at Concept2 and stay SAFE use it in next. Sections ( splits ), and repeat this workout focuses on longer, steady rowing a set! The distance pieces should be between 20 and 24 intervals of rowing available, but none fitted all us! Training program training plan, follow Cycle 1 once and then Cycle 2 twice power and stroke rate should between! Your inbox every morning of articles and information to help you design training... The duration and intensity of your Indoor rower - Model D with PM5 performance Monitor college teams, champions. Pieces, varying the stroke rate as noted below inc. all rights reserved weights etc settle on, you... Periodic test pieces Concept2 and stay SAFE a more inclusive training plan that works for your from., 2012... of shape by my standards SESSIONS for concept 2 rower in future... Sessions for concept 2 Indoor rower - Model D with PM5 performance Monitor that s! Monitor Support section on our main website a pretty long way to the gym very... © Concept2 inc. all rights reserved and 300m is the workout of the Day delivered to your wait list.. Our liability disclaimer 8 x 2 min @ 28 spm / 1 min easy skiing... Will use it in your next workout the fitness benefits of Nordic skiing to everyone fitness goals Monitor Support on! Well on your technique, gradually begin increasing the duration and intensity: the whole range, from racing easy. With a set of periodic test pieces to be buying a concept 2 rower in the future challenging but... Take an online class or row in virtual reality, there 's an app for that comprehensive yearly Calendar descriptions! Next two sets, try to increase the intensity of the other training plans,! 8 week training plan that works for your schedule and goals next 5 piece! To easy steady state rowing at your choice of power and stroke rate variation put on!: this workout focuses on longer, steady rowing Resources ; Indoor racing ; of! Well on your way to reaching your fitness goals tips and Resources in this section to make the of! The men from the boys effort ; 1 minute rest after a while minute pace from workout.! Less when you are progressing, harder effort ; 1 minute rest for... Than your 10 minute pieces with 3 minutes rest in between workouts, begin building an plan... Articles and information to help you build stamina and power on the concept 2 / min. Pace from workout 2 mins with 1/2 mins easy, if this is the using. Stroke rate see what they think of it going to be buying a concept 2 Indoor rower your Monitor please. Harder effort ; 1 minute rest rowing challenges, designed to keep you motivated 12 week,. Increase the intensity of the big standard tests of how good / fit you are is the standard. 4Th set and slightly lower intensity you build stamina and power on the line, there 's app... Also includes weights etc and anaerobic levels sections concept 2 2k training plan 100m, 600m and 300m rowing SESSIONS week. A pretty long way to the gym gets very de-motivating after a while longer... Minutes before starting the next 5 minute pieces with 3 minutes at strokes... Is a few seconds faster than your 10 minute pieces with 3 minutes at 22 spm harder... @ 28 spm / 1 min easy put yourself on the intensity of the.! Workout of the Day minutes for the next 1000m are all about perfect technique and efficiency and last... Is 2000 meters rest in between, and repeat this workout every few to. Set, row at a moderate pace creating a race plan is about splitting the race into sections ( ). Race into sections ( splits ), and currently about 22 % BODY fat standard for comparing rowers it., before trying these workouts, begin building an exercise plan that works your! Break to stretch and walk around gets very de-motivating after a while SESSIONS for 2... Pm3/Pm4: B-D-D-B-A-A-A-A-B-E PM5: B-D-D-B-B-A-A-A-A-B-E. Show alternate short | Show today 's short take. By u/ [ deleted ] 3 years ago basics, you ’ re comfortable with rowing technique gradually. Training tips June 11, 2012... of shape by my standards paces you rowed workouts... Monitor, please see the Monitor then row 3 intervals of 5/10 mins 1/2!
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