Warn up and cool down concept 2 question

[electricstart]

How do you warm up and cool down before and after interval training or 5000 m plus row on concept 2 ? Get heart rate up or down ?

Thank You

[winniewinser]

Normally for longer slower sessions I would do a quick 5min warmup including 1' at targer pace/rate.

For shorter intense distances/intervals I do 10min split 4'@R20, 3'@R24, 1'@target, 2'@R20.

[Dangerscouse]

I rarely do any warm ups (not suggesting anyone else should) and I never do anything at all for a row over 5k.

[mitchel674]

No warmups for me on long steady state rows.

For intervals I will usually spend 5 minutes lightly rowing followed by increasing pressure and rate until I hit my target stroke rate for a minute or so.

[mromero680]

I always do a 1k warm-up with a hard ten at 800m. I found if I didn't do a separate warm-up session I was always tempted to go too hard so as not to skew my my overall pace which led to back injuries.

[Tony Cook]

UT2 sessions - so 60+ mins - no warmup.
UT1 sessions - 1000m at UT1 + 10 secs then 1000m steadily increasing pace to just under target pace. Takes about 8 mins.

[btlifter]

Easy sessions: no warmup.

Harder sessions: I put the built-in 30/30 interval on the pm5 on the screen. I start my first "on" at a.slow steady pace, and drop a couple of splits/round until I get to about the pace I want to start my workout at.

This can last anywhere from 5-15 minutes, depending on the piece I'm warming up for.

[electricstart]

Thanks for advice on warm up , How about cool down ? I usually do some stretching and that's about it .

[bobsacamano]

For anything less than a 60' ss, I do 15' wu, regardless of type of workout and follow a similar strategy as btlifter of slowly ramping up the pace/rate until I hit what I need for the session. Probably more than I need for strictly 'warm-up' purposes (especially for UT1/UT2 sessions), but I figure it all counts towards my low-intensity meters, and I treat it mostly like a forced form-improvement drill/exercise by really trying to focus on my sequencing, etc.

Similarly for cool-down, I do 10'. Probably overkill, but again I treat it like easy km and form-improvement. I'll admit, though, that I sometimes bail early in the c.d. if the intensity of the work had me crawling off the machine. But often I regret it, because I do think a good c.d. does help.

[pagomichaelh]

I do some light stretching, then this:

https://www.youtube.com/watch?v=3gVT6lOPSr4

Then some more stretches, a drink, maybe a snack, and then off to my regular workout.

[electricstart]

I do some light stretching, then this:

https://www.youtube.com/watch?v=3gVT6lOPSr4

Then some more stretches, a drink, maybe a snack, and then off to my regular workout.

Great way for beginner like me to warm up .
Thank you for all good advice

[pagomichaelh]

Great way for beginner like me to warm up .
Thank you for all good advice

You're welcome. For what it's worth, after some balance drills to find my center (I'm a beginner), I'll do the same warm up on the water.

[KeithT]

I have gotten much better about warming up and usually do 2K-4k depending on the workout. This is before intervals, otherwise I just row with no warmup. For cool-downs I will usually do whatever is needed to hit at least 10K for total workout and just cruise /recover.

[aussie nick]

as with others....no warm up for anything other than intervals and time trials

for intervals and time trials, I do either 2k or 2.5k at a little slower than my UT2 pace, with 5 'hard' strokes every 500m

I also wait between 3 and 5 minutes after my warm up before I start the hard training


and I don't warm down either. which is probably a mistake, but I just never do

[electricstart]

I have a treadmill that I walk on to get heart rate up a little and then some leg and shoulder stretching before I start .I may try that for cool down also . Usually do no cool down ,
I tried this yesterday https://www.youtube.com/watch?v=3gVT6lOPSr4 ( pick Drill ) and it is great for beginner like me . Works on my form and warms you up too .Pagomichaelh suggested .