Concept2 Forum

what is "3x8’ @22spm, then 24spm, then 26 spm for the final piece. The rest is 6 mins." workout?

Three repetitions of 8 minutes of rowing at 22 strokes per minute
With 6 minutes of rest per interval
Then three reps of 8 minutes at 24 strokes/min
Again 6 minutes of rest per interval
Then three reps of 8 minutes at 26 strokes/min
Also 6 minutes of rest per interval

That's one heck of a workout, it's over two hours long (126 minutes).

6 minutes of rest between each rep?

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

if that is the case, what parameters should i keep an eye on when working with concept2?

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 intervals at a slightly quicker pace to increase your speed.

If your aim is to go further, do a comfortable distance now and then gradually build distance and/or number sessions per week.

For me, I don’t pay any attention to SPM or HR, I work off /500m pace. But I know some swear by SPM and HR. Personally I think these are better for weight loss than speed, but that’s my opinion

AndyWicks wrote: ↑

October 5th, 2021, 4:19 pm

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

The first comma is ambiguous. "3x8 @22spm, ..."

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!!

AndyWicks wrote: ↑

October 5th, 2021, 4:50 pm

For me, I don’t pay any attention to SPM or HR, I work off /500m pace. But I know some swear by SPM and HR. Personally I think these are better for weight loss than speed, but that’s my opinion

Yep, agreed. SPM is more a product of what is personally comfortable, and HR is a good guideline for mapping progress imo.

I think I agree with Andy's interpretation of the workout.

I certainly know that's the one I'm more likely to do...

what is "3x8’ @22spm, then 24spm, then 26 spm for the final piece. The rest is 6 mins." workout?

If you don't know what that is, you shouldn't be doing it, especially if it is your first workout. Learn the language and how to row first, if you've never been afloat or on the erg.

what parameters should i keep an eye on when working with concept2?

What counts in rowing is the amount of work in each stroke, where Work = Length x Force. This work = Watts/Rating. What you can do depends on age, sex and size, but getting there also depends on style. When you have a good stroke, you can train by using it.

https://www.concept2.com/indoor-rowers/ ... que-videos