Concept2 Forum

For those who follow the Wolverine Plan, it occurred to me a 30R20 session can be a Level 4 workout, albeit a pretty boring one with no rate changes. If there are no rate changes, it's not a Level 4 workout. And a 20spm average is way too intense unless you've been using a specific Reference Pace f...

For those who follow the Wolverine Plan, it occurred to me a 30R20 session can be a Level 4 workout, albeit a pretty boring one with no rate changes. Anyway, I thought I would give one a go although my current L4 sessions are only 16.8 SPM, and I know they get tougher as the rate increases. My curre...

I create MP3 files for all my rate restricted workouts which I download to my iPhone and play through air pods. You can download my 30R20 MPR from here: I find the 60 second countdown gives me enough time to setup the workout and get comfortable: https://1drv.ms/u/c/1a40d4271cf25dec/EdKAKjxoq4BFsY6C...

Plus - I find doing long sessions where the rate and split change every few minutes, seem to be over a lot faster than the same duration steady state sessions where the same rate and split is maintained throughout. Having said that - although these level 4 sessions help to keep the mind focused, the...

I like to keep it simple and go by just one metric in each workout. Eg, yesterday's session was intervals at 28 spm with pace prescribed as 2k+5. I went by pace with just half an eye on the stroke rate - I actually came in at 27 spm. I know we are all different but I really try to keep it simple as...

What should a 'Newbie' like me be looking at to keep focused while rowing but using the technology to help them and see improvements? I try to follow the Wolverine Plan as best I can and one of the prescribed sessions in that plan is called 'Level 4' where you have to maintain specific stroke rates...

How old are you? If you look at a typical strength chart over time its amazing just how much strength you can lose in 9 years. Just like you I am starting back after a long layoff. I did a sub 7 at BIRC in 2009 aged 51 and now I am doing 4 x 2,000/5r S10PS around 2:20 & 10,000 S10PS around 2:27 whic...

I found these notes from Mike Caviston regarding Level 2. "COMMENTS ABOUT LEVEL 2 Similar advice as for Level 1. Once a week is probably optimal. Don't obsess about how the pace relates to 2K; just get started and gradually improve every week. These workouts really require mental toughness and are g...

I would add for less experienced ergers that 750s are very different to 500s and so this is a step up at the same pace. Re rating, I would aim for >2k rating for 500s (2 greater where 3' rest, probably 1 for these shorter intervals, at least to start) but 2k rating for 750s. Yep. Another rower on I...