Hello Guys,
I have concept 2 / 5d, and have question about workout raning.
I buy this machine, because I remember this machine when I practiced CrossFit.
At the moment I row 10K meters/on day - 45M, on setup max load.
Which training plan will the best for me, when my core sports are tennis
and mountain running (I want by the concept upgrade my Vo2).
Question about rowing training plan on Concept2
Re: Question about rowing training plan on Concept2
Hi and welcome.
Good choice to get and erg, and doing repeat 10ks is impressive as an early exercise. The fact that you can do them at all from a standing start suggests you are already quite fit. For a fit person to do them in 45mins suggests something may be wrong with your form. It wont be helped by having the damper lever on 10. Very few serious ergers and even fewer elite rowers use such a heavy feel - except for ultra short distances like 1 to 500m.
As all machines will vary a little in their maintenance regime they wont feel the same on the same lever setting. Instead we use Drag Factor to set the feel [Menu; more options; display drag factor]. Its a personal thing, and what works best for you is the right answer, but for the vast majority that DF number should be in the 110 to 140 range, which is about 4 or 5 on many damper settings.
A lower (than max) DF will allow you to make a better stroke. There are many videos showing a good stroke - search on here or Google - C2; Dark horse; etc
Once you've sorted out your stroke - likely to take a fortnight or more - then time to hit a training plan. Increasing Vo2 max generally means doing a number of HiiT session - but they are also the hardest to recover from. However, the regularly recommended training progs on here (eg the Beginner Pete Plan BPP) incorporate a fair bit of that and should get your heart racing after the first round so would probably meet your needs.
Best of luck and stick with it.
Good choice to get and erg, and doing repeat 10ks is impressive as an early exercise. The fact that you can do them at all from a standing start suggests you are already quite fit. For a fit person to do them in 45mins suggests something may be wrong with your form. It wont be helped by having the damper lever on 10. Very few serious ergers and even fewer elite rowers use such a heavy feel - except for ultra short distances like 1 to 500m.
As all machines will vary a little in their maintenance regime they wont feel the same on the same lever setting. Instead we use Drag Factor to set the feel [Menu; more options; display drag factor]. Its a personal thing, and what works best for you is the right answer, but for the vast majority that DF number should be in the 110 to 140 range, which is about 4 or 5 on many damper settings.
A lower (than max) DF will allow you to make a better stroke. There are many videos showing a good stroke - search on here or Google - C2; Dark horse; etc
Once you've sorted out your stroke - likely to take a fortnight or more - then time to hit a training plan. Increasing Vo2 max generally means doing a number of HiiT session - but they are also the hardest to recover from. However, the regularly recommended training progs on here (eg the Beginner Pete Plan BPP) incorporate a fair bit of that and should get your heart racing after the first round so would probably meet your needs.
Best of luck and stick with it.
Mike - 67 HWT 183
Re: Question about rowing training plan on Concept2
@MPx thanks!
I have questions:
- which load I will setup? https://www.concept2.com/files/images/i ... damper.jpg
- which drag factor I should have? 115-130?
- what you think about it?
https://thepeteplan.wordpress.com/the-pete-plan/
I have questions:
- which load I will setup? https://www.concept2.com/files/images/i ... damper.jpg
- which drag factor I should have? 115-130?
- what you think about it?
https://thepeteplan.wordpress.com/the-pete-plan/
Re: Question about rowing training plan on Concept2
You need to experiment a bit with Drag Factor to see what feels good for you. Dont make huge changes and do a few sessions at each level you choose before changing. I'd suggest starting at 125 - and maybe also try 115 and 135 for a week each then stick with whichever feels best to you.
You adjust the drag factor with the damper lever (your first link). Use the PM to "display drag factor". Do a few strokes with this screen showing and see what the number is. If you want it lower push the lever down and if higher put the lever up. Take a few strokes between each move to display the new DF number. Once you get the number you want displayed, you're done and can back out of the menus and start your session.
Well done on finding the Pete Plan site. It contains three very popular plans. "The Pete Plan" which you linked to was the initial focus of Pete's plan and is aimed at training for a 2k time trial. Its a great plan and should suit your goal of improving Vo2 max. It can be brutal after a few rounds so don't go too hard in your early sessions - it gets plenty hard enough very quickly as you progress. Many start with the Beginner Training tab as its not quite so intense as but is similar in concept. The 5k plan is a further development focussed on slightly longer distance training.
You adjust the drag factor with the damper lever (your first link). Use the PM to "display drag factor". Do a few strokes with this screen showing and see what the number is. If you want it lower push the lever down and if higher put the lever up. Take a few strokes between each move to display the new DF number. Once you get the number you want displayed, you're done and can back out of the menus and start your session.
Well done on finding the Pete Plan site. It contains three very popular plans. "The Pete Plan" which you linked to was the initial focus of Pete's plan and is aimed at training for a 2k time trial. Its a great plan and should suit your goal of improving Vo2 max. It can be brutal after a few rounds so don't go too hard in your early sessions - it gets plenty hard enough very quickly as you progress. Many start with the Beginner Training tab as its not quite so intense as but is similar in concept. The 5k plan is a further development focussed on slightly longer distance training.
Mike - 67 HWT 183
Re: Question about rowing training plan on Concept2
You can see how rowing is done here:
https://www.concept2.com/indoor-rowers/ ... que-videos
https://www.youtube.com/watch?v=Pf84O5cTWY4
Note the details of foot height, posture and sequence. Correct pull sequence and posture help avoid injury.
Rowing is a power sport, and the stroke is long, quick and hard, with low drag. In training you will keep the rating low (18-23), with a slow recovery before the next stroke.
On a C2 machine, the PM shows Watts and Rating, so you can know what you are doing.
https://www.concept2.com/indoor-rowers/ ... que-videos
https://www.youtube.com/watch?v=Pf84O5cTWY4
Note the details of foot height, posture and sequence. Correct pull sequence and posture help avoid injury.
Rowing is a power sport, and the stroke is long, quick and hard, with low drag. In training you will keep the rating low (18-23), with a slow recovery before the next stroke.
On a C2 machine, the PM shows Watts and Rating, so you can know what you are doing.
08-1940, 179cm, 75kg post-op (3 bp January 2025).