your favorite rowing workout?

[Alexander the Terrible]

I'm new to rowing. Got my erg around Christmas . I'm at around 170,000m now and I'm starting to experiment with the different kinds of workout (single time, single distance, intervals, etc.). I posted this poll to find out what you think is best.

[Citroen]

Row a nice steady 42,195 to get the body moving.

C2 used to give you a nice prize for rowing that distance.

[sheehc]

I tend to break everything into intervals of some sort. My attention span is only good for about 40' at a time these days (easier on my back as well). Favorites are 2 x 35' and 3x20'. Both are steady state and rest is long enough to get some water and a quick stretch (say 1-2'). Same concept can be used for shorter durations of steady state. I used 6-10' intervals when I was getting back into training.

If you are looking for some short stuff, I'm keen on 10 x (1:40'on/20" off) or 15 x (45"on/15"off). Start the pacing slow and build as you go (at least until you know what can be held the whole way). If you have the fitness level you can do a few sets of these.

[Deewen]

I don't think there is a "best", since workouts are personalized, but here is what I do. I row 3 times a week. I walk on off days (about 40 minutes) and do push ups on one of my walk days.

Mondays: Easy/Medium 30 minute row
Wednesdays: Medium 30 minute row
Fridays: Hard row (varied)

I like to vary my hard workouts, so I have a 6 week rotation going, which is working out very well. My current rotation looks like this:

Week 1: O'Neill's 4 minute fitness test (great motivator!)
Week 2: Interval Strength (25 minutes with 4 work intervals)
Week 3: 5000 meters
Week 4: Interval Endurance (35 minutes with 5 work intervals)
Week 5: 2000 meters
Week 6: 6000 meters

My interval workouts are based on workouts from Clarence Bass' book, "Lean For Life". Clarence Bass is a well known bodybuilder and was (and maybe still is) an avid Concept 2 rower. He is an amazing guy, who has written a series of books on how to pursue a lean and fit lifestyle. I've learned and am still learning a lot from Mr Bass. I was introduced to one of his books about 10 years ago. Reading his work is one of the smartest things I have done.

Take a peek at his website, if you want more info.
www.cbass.com

[iain]

Please see:

http://thepeteplan.wordpress.com/beginner-training/

for a nice variety of options with suggestions for pacing even if you don't wish to follow the whole excellent plan.

- Iain

[robinfisichella]

personally i hate the single times, or time intervals because no matter how hard i push the pain wont stop any quicker!
Single distance is always good unless your talking some sort of erg test.

[Deewen]

I know what you mean. I've found it very beneficial to redirect my focus from the pain, to my form, my speed, my breathing, my muscles working, my control, etc. It helps, really!

[Bob S.]

My interval workouts are based on workouts from Clarence Bass' book, "Lean For Life". Clarence Bass is a well known bodybuilder and was (and maybe still is) an avid Concept 2 rower. He is an amazing guy, who has written a series of books on how to pursue a lean and fit lifestyle. I've learned and am still learning a lot from Mr Bass. I was introduced to one of his books about 10 years ago. Reading his work is one of the smartest things I have done.

Take a peek at his website, if you want more info.
www.cbass.com

I have no doubt but that Mr. Bass is very knowledgeable about fitness in general, and I am certain that he is a great motivator. However, I hope, for the sake of his clients, that he is not involved with showing anyone how to row. His technique is atrocious. If he could at least learn to use his legs properly (i.e. for the start of the drive) he might get over his distaste for anything longer than 500m.

Bob S.

[Deewen]

Hi Bob,
I have no idea what his technique is like. However, I have picked up countless ideas for my training plans from his books over the years. He uses a good variety of exercise equipment, so I have been able to get ideas regardless of what I have done, and so far I've done: jogging, walking, sprinting, weight lifting, biking and rowing.

Deborah

[Montanaandy]

Cbass only perfers to fly & die for 500M. Rowing has much more to offer than that.

[Deewen]

It's interesting, my husband likes to do either very intense rowing or nothing at all. Call me a control freak, but I just refuse to row until I experience the "gasping at death's door" experience at the end of a rowing session! Sure, I'm breathing hard for about a minute or two, but then calm is regained as I begin my cool down. If I worked to pure exhaustion each and every time I rowed (or biked, etc.), I simply wouldn't have the motivation to train.

My husband and I (ok, just me!) joke about it every once in a while. It's quite amusing to watch, although sometimes I feel as though I have to be prepared to make a mad dash to ring an ambulance. Quite frightening at times, but he seems perfectly happy to train that way. Each to one's own, I guess.

[Cyclist2]

I just voted the "other" category. I try to really mix up my workouts. I'm not training for anything specific right now, so will do time pyramids (41' starting with 6' @ 2:04 down to 1' @ 1:50 and back up to 6' is a favorite), intervals (yesterday was 10x [500 hard, 500 easy]), or if I'm not up to it, a long steady row with my favorite tunes going. My overall goal is to get a solid workout that is fun. Creating new workouts keeps it interesting. If the weather ever improves, I'll be on my bike more :)

[Markopolo400]

I like 2ks. They hurt like nothing else, but the feeling after a PR is great.