Concept 2 Rowing Machine Workouts Beginners training sessions for concept 2 rower Session Spm Level One 28/32

3/5 Two 28/32 5 Three 26/30 4 Four 32+ 5/6 5 28/32 4/5 6 26/30 4/5 7 32+ 5/6 8 28/32 3/5 9 28/32 4/5

Metres 600/1000 2x400 1000/1200 3x200 2x500 1200/1500 3x300 3x400 3x500

Effort Easy Medium Easy Medium Med Easy Med Easy Med

Aim tec Wo Dis tec Tec Wo Dis Tec Dis WO

Tec Technique, concentrate on your technique, remember legs arms then arms and legs Wo Workout, aim to raise the heart rate and work the muscles to a safe level Dis Distance, there is nothing wrong with stopping for a short rest, then finishing off the required distance. Remember to work within your own limits when doing any exercise program. Effort an easy workout, designed to get you used to the machine and allow your body to slowly adapt Med you will get out of breath, and talking is possible, but only for short periods Hard you will be glad when the session is finished you would rather not talk Session 1 2 3 4 5 6 7 8 Session 1 2 3 4 5 6 7 8 Workout intermediate 2000m continuous, record your time for the future 3x500m do first 300 easy, then last 200m fast under control 500m 30 secs rest repeat 3times same speed each time 2500 aim purely for distance, concentrate on technique 500m easy then 5x200m sprints with 60 secs rest 250m easy then 250 hard x4 no rest if possible total 2000m 3000m steady pace, long steady row keep the pace constant 2000m race pace, aim to keep the speed steady all the way Workout advanced 200m 400m 600m 400m 200m pyramid with 30 secs rest 5000m long hard row with good technique 20SPM 5x1min splits, keeping the distance within 10m from first 3 x 400m 3x 300 3x 200 rest 60secs then 45 secs then 30secs 2000m time trial work hard for 1st 1000m then try to maintain 200m 400m 600m 800m 600m 400m 200m pyramid 30secs rest 30min long steady row aim to start slow then increase 2x1min 2x2min 2x4min rows record your distance Effort Easy/med Med & hard Med/hard Med Easy/hard Easy/hard Med Hard Effort Hard Med/hard Hard Hard Hard Hard Med/hard hard