Concept2 Forum

Working on endurance with a 6 x 1k progressions, aiming to increase by 2s/500m starting easy, went quite hard on last one. (Little warm up and cool down) Time Meters Pace Watts Cal/Hr S/M 25:31.9 7,000m 1:49.4 267 1219 22 146 2:21.6 600m 1:58.0 213 1033 22 124 3:47.6 1,000m 1:53.8 237 1117 22 136 3:...

30min intervals today, stolen from my old running club!! WU - 4mins 4mins @ 1:48 1min @ 1:42 1:30 recovery (2:00) 3mins @ 1:48 2mins @ 1:42 1:30 recovery 2mins @ 1:48 3mins @ 1:42 1:30 recovery 1min @ 1:48 4mins @ 1:42 CD - 1:30 Time Meters Pace Watts Cal/Hr S/M 30:00.0 8,309m 1:48.3 275 1247 23 150...

Shorter/quicker interval session today. It was savage, but good to work at below target 5k pace. WU - 3mins 4x60s @ <1:38 4x120s @ <1:40 (target 5k) 4x30s @ <1:35 (with a flat out last set) all with 60s recoveries at <2:00 CD - 2mins (my glutes were on fire!!) Time Meters Pace Watts Cal/Hr S/M 30:0...

Shorter/quicker interval session today. It was savage, but good to work at below target 5k pace. WU - 3mins 4x60s @ <1:38 4x120s @ <1:40 (target 5k) 4x30s @ <1:35 (with a flat out last set) all with 60s recoveries at <2:00 CD - 2mins (my glutes were on fire!!) That’s a decent 30 mins for most. Love...

Shorter/quicker interval session today. It was savage, but good to work at below target 5k pace. WU - 3mins 4x60s @ <1:38 4x120s @ <1:40 (target 5k) 4x30s @ <1:35 (with a flat out last set) all with 60s recoveries at <2:00 CD - 2mins (my glutes were on fire!!) Time Meters Pace Watts Cal/Hr S/M 30:00...

This was tougher than I thought it should be. Aim was; WU - 4mins 3x 3mins @ steady pace (1:48) 2mins @ 10k pace (1:44) 1min @ 5k pace (1:40) 30s hard (1:35) 1:30 rowing recovery (1:55-2:00) between sets CD - 2mins In theory it’s 30 mins at my steady pace, but my glutes were on fire by the end! Time...

I get what you’re saying, it does sound like what you said, that was what I first thought, but surely it’s not a 2hr+ workout, that would be mental, especially when the title of the post is 1st training!!

What training session you do should really depend on what your aim is. There is a huge difference in workouts you should do if Teri g to get quicker over 2k as opposed to weight loss or building distance. If your aim is to get quicker over a distance, do a trial now and see where you are, train at i...

Isn’t it meant to be;

8 mins @ 22spm
6 mins rest
8 mins @ 24spm
6 mins rest
8 mins @ 26spm

Total - 36 min workout

Hi everyone, long time (3 months I guess) since I was last on here. Have been having issues with neck/traps/shoulders and with the hot sweaty weather I thought it was a good time to have a break. But I’m back! Done a couple sessions in last week or so. Was going to go for a steady 5k (circa 1:46/500...

An easy 25mins with 4x 10s sprint strokes every 5 minutes. Nice feeling to have to reign yourself back in. Time Meters Pace Watts Cal/Hr S/M 25:00.0 6,685m 1:52.1 248 1152 24 135 5:00.0 1,347m 1:51.3 253 1172 24 134 10:00.0 1,325m 1:53.2 241 1130 24 130 15:00.0 1,333m 1:52.5 246 1145 25 133 20:00.0 ...

Just trying to get some more meters in so thought I’d add a 5k after my legs and back weights session today. Was thinking about hanging around 1:48, but felt good and found myself hanging around 1:46 - 1:47 and then though I’d push the last 1k and actually really pushed the last 500 at sun 1:38, so...

Just trying to get some more meters in so thought I’d add a 5k after my legs and back weights session today. Was thinking about hanging around 1:48, but felt good and found myself hanging around 1:46 - 1:47 and then though I’d push the last 1k and actually really pushed the last 500 at sun 1:38, so ...

Haven’t rowed for about 3-4 weeks due to illness holiday and various other commitments, was great to get back on it, although was a very tough session to start, especially in this heat! Time Meters Pace WattsCal/Hr S/M HR 36:00.0 9,984m 1:48.1 277 1251 23 147 WU: 1:00.0 252m 1:59.0 207 1013 22 116 1...

Working a bit more on the endurance (for me) side of rowing. I think I have the speed, just need to be able to maintain that speed for longer. 1k switching between my 10k and 16k desired pace (well but faster! 1:44/1:48), plus a little warmup and cool down. Felt comfortable. Time Meters Pace Watts C...