Sample Workout

[macher]

Hi I'm new to the forum and the Concept 2. According to the Sample Workout for General Health and Fitness it says...

20 minute row
4,000 meter row
40 seconds harder, 20 seconds easier OR 15-25 minutes.

Can someone elaborate?

There is also other sample workouts here... http://www.concept2.com/files/pdf/us/tr ... rkouts.pdf

My main goal is fitness. I am 5'11" and weigh 165. I do have a little belly I went to slim.

I prefer short sessions with sets.

[jamesg]

The workout you mention means row for 20 minutes or 4000 metres, as you prefer; doing it fast for 40 seconds every minute, or just constant speed. NB, fast does not refer to strokes per minute, but to boat speed. The erg shows this in Watts, your power output, the more the better.

For more info, this page is called Getting Started, and shows how rowing is done, so it's useful:
http://www.concept2.com/indoor-rowers/training

Keeping fit is a long term job, indeed it never stops, so knowing how can save you a lot of aggro. There is a certain component of technique in rowing which is best seen asap. It's the technique that makes us work hard. You need to be aware that the purpose of rowing is to move boats certainly long distances, and if pos, fast too. Just trying to do that gets me and keeps me fit, even if I go slow and not too far (5-7 km a day is my limit nowadays, 20-30 minutes). Also helps me control weight, I've never done any voluntary dieting.

At 5'11 and 165 (pounds I trust, not kg) you don't need any weight loss, but vanity is hardly a cardinal sin and a reasonable amount of work will give you an excellent shape.

The jargon you mentioned in the UK site can come later: 2x10' means pull for ten minutes twice with quite a lot of sweat. UT2 is a bit slower, AT (anaerobic threhold) faster. There are more words in the Interactives:
http://therowingcompany.com/weightloss/interactive

There are similar programmes for racing too.

The heart rate bands use percentages of your HR range, from your resting heart rate to max rate, so it's best if you know both. In the meantime if you sweat but can still keep going you're in the UT2-1 range, which is fine. You can also use Watts; anything over 100 will make you sweat.

[macher]

The workout you mention means row for 20 minutes or 4000 metres, as you prefer; doing it fast for 40 seconds every minute, or just constant speed. NB, fast does not refer to strokes per minute, but to boat speed. The erg shows this in Watts, your power output, the more the better.

For more info, this page is called Getting Started, and shows how rowing is done, so it's useful:
http://www.concept2.com/indoor-rowers/training

Keeping fit is a long term job, indeed it never stops, so knowing how can save you a lot of aggro. There is a certain component of technique in rowing which is best seen asap. It's the technique that makes us work hard. You need to be aware that the purpose of rowing is to move boats certainly long distances, and if pos, fast too. Just trying to do that gets me and keeps me fit, even if I go slow and not too far (5-7 km a day is my limit nowadays, 20-30 minutes). Also helps me control weight, I've never done any voluntary dieting.

At 5'11 and 165 (pounds I trust, not kg) you don't need any weight loss, but vanity is hardly a cardinal sin and a reasonable amount of work will give you an excellent shape.

The jargon you mentioned in the UK site can come later: 2x10' means pull for ten minutes twice with quite a lot of sweat. UT2 is a bit slower, AT (anaerobic threhold) faster. There are more words in the Interactives:
http://therowingcompany.com/weightloss/interactive

There are similar programmes for racing too.

The heart rate bands use percentages of your HR range, from your resting heart rate to max rate, so it's best if you know both. In the meantime if you sweat but can still keep going you're in the UT2-1 range, which is fine. You can also use Watts; anything over 100 will make you sweat.

Thanks jamesg. I should say I'm an ex smoker of about 3 months and my breathing isn't that good now but it will get better. Is there a recommendation for this or should I do 4,000 meters or 20 minutes at a pace that I can handle? I'm not interested in competition. Is there a program that can break down the 4,000 meters or 20 minutes such as 250 or 500 meter 'sets'

[jamesg]

The erg monitor lets you set intervals as you like, but you'll need to press a few buttons. I believe there's also a default interval set: 500m, 1 minute rest. Alternatively just get on and pull. When starting training, slow and steady is best, so that you can learn some technique. There's no point in pulling so hard on the erg that you're forced to stop. You wouldn't do that when climbing a mountain or going for a walk or swimming a mile straight out to sea. If we want the erg to represent a reasonable form of exercise and keep us fit for the next fifty odd years, it has to be just that, reasonable.

For your 4k or 20', take it easy and finish, watching HR if you have a clock. You'll know if it's too high. Next time adjust if you like and take it as it comes. Always record data -time and distance. With just these two numbers you can calculate almost anything if in future you want to and can use them as feedback and guidelines. I'm told one may even see some progress.

NB, the erg mimics boats, and these do not go twice as fast for twice the effort, indeed twice as fast needs eight times as much effort. This is another reason for taking it easy, you'll get there soon anyway. Remember the tortoise won, because he had a better strategy.

[macher]

The erg monitor lets you set intervals as you like, but you'll need to press a few buttons. I believe there's also a default interval set: 500m, 1 minute rest. Alternatively just get on and pull. When starting training, slow and steady is best, so that you can learn some technique. There's no point in pulling so hard on the erg that you're forced to stop. You wouldn't do that when climbing a mountain or going for a walk or swimming a mile straight out to sea. If we want the erg to represent a reasonable form of exercise and keep us fit for the next fifty odd years, it has to be just that, reasonable.

For your 4k or 20', take it easy and finish, watching HR if you have a clock. You'll know if it's too high. Next time adjust if you like and take it as it comes. Always record data -time and distance. With just these two numbers you can calculate almost anything if in future you want to and can use them as feedback and guidelines. I'm told one may even see some progress.

NB, the erg mimics boats, and these do not go twice as fast for twice the effort, indeed twice as fast needs eight times as much effort. This is another reason for taking it easy, you'll get there soon anyway. Remember the tortoise won, because he had a better strategy.

I found this sample workout and it looks like it fits me.

http://therowingcompany.com/training/gu ... nditioning

Looks like it's a program that progresses?

[Rob]

I found this sample workout and it looks like it fits me.

http://therowingcompany.com/training/gu ... nditioning

Looks like it's a program that progresses?

Yes, that probably would work. As mentioned, it looks like a program for someone who has not exercised in years (or as in your case, a former smoker) and is very out of shape. I would just keep in mind the idea is to take it easy: you certainly don't want to hurt yourself. Note that it also says to exercise on alternate days: on your days off it shouldn't hurt to do something easy though (such as a 20 or 30 minute walk).

The key is to slowly build up a base level of fitness: when starting out, the best way is long steady state. The program you linked to is designed to get you started so you can build up into LSS.
I know you mentioned you like intervals, but I would wait until you have built your base level of fitness. Steady state rows will build your ability to row longer while intervals help you pull harder. Start with this program until you can row for 20 minutes without stopping. Once you can do that, I would gradually build up to one hour rows (10 minutes warm up, 45 minute steady state, and 5 minute cool down). During all this, pay attention to perfecting your form (there are some videos on the concept 2 website).

After you have reached that point (and it will likely take 3-4 months, or even as long as 6 months depending on how out of shape you are), you should be ready to start more intense interval sessions to work on your speed (although even then, intervals should only be once or twice a week).

[macher]

I found this sample workout and it looks like it fits me.

http://therowingcompany.com/training/gu ... nditioning

Looks like it's a program that progresses?

Yes, that probably would work. As mentioned, it looks like a program for someone who has not exercised in years (or as in your case, a former smoker) and is very out of shape. I would just keep in mind the idea is to take it easy: you certainly don't want to hurt yourself. Note that it also says to exercise on alternate days: on your days off it shouldn't hurt to do something easy though (such as a 20 or 30 minute walk).

The key is to slowly build up a base level of fitness: when starting out, the best way is long steady state. The program you linked to is designed to get you started so you can build up into LSS.
I know you mentioned you like intervals, but I would wait until you have built your base level of fitness. Steady state rows will build your ability to row longer while intervals help you pull harder. Start with this program until you can row for 20 minutes without stopping. Once you can do that, I would gradually build up to one hour rows (10 minutes warm up, 45 minute steady state, and 5 minute cool down). During all this, pay attention to perfecting your form (there are some videos on the concept 2 website).

After you have reached that point (and it will likely take 3-4 months, or even as long as 6 months depending on how out of shape you are), you should be ready to start more intense interval sessions to work on your speed (although even then, intervals should only be once or twice a week).

Ok I tried http://therowingcompany.com/training/gu ... nditioning and was able to do 8X1', drag was set at 5. Didn't feel like much in the beginning. The last couple sets. It felt like something.

Some observations. I noticed I could row at more than 24 SPM. I didn't monitor UT1. How do I monitor that?

Should the sets been tough in the beginning sets like the last 2?

[Bob S.]

Ok I tried http://therowingcompany.com/training/gu ... nditioning and was able to do 8X1', drag was set at 5. Didn't feel like much in the beginning. The last couple sets. It felt like something.

Some observations. I noticed I could row at more than 24 SPM. I didn't monitor UT1. How do I monitor that?

A setting of 5 would be on what is called the damper, which ranges from 0 - 10. Drag would be the drag factor, which ranges from 90 - 220 on a clean machine at sea level. The drag factor (or DF) is related to the damper setting, but is also affected by the air density and by the cleanliness of the cage around the wheel. The DF is more meaningful than the damper setting, since a dirty cage can cause a big drop in the DF. There have been reports of club machines that had DF readings of under 100 even with a damper setting of 10.

To find the DF, check out this site:

http://www.concept2.com/service/monitor ... rag-factor

Reaching any SPM in the range of 15 to 35 should not be a problem. A lot of it depends on size. Those who are short and/or short-limbed will use higher ratings than the taller, longer-limbed rowers. The important reading is the pace (or watts or even Calories/hour). That is what shows how hard you are working.

Bob S.

[macher]

Ok I tried http://therowingcompany.com/training/gu ... nditioning and was able to do 8X1', drag was set at 5. Didn't feel like much in the beginning. The last couple sets. It felt like something.

Some observations. I noticed I could row at more than 24 SPM. I didn't monitor UT1. How do I monitor that?

A setting of 5 would be on what is called the damper, which ranges from 0 - 10. Drag would be the drag factor, which ranges from 90 - 220 on a clean machine at sea level. The drag factor (or DF) is related to the damper setting, but is also affected by the air density and by the cleanliness of the cage around the wheel. The DF is more meaningful than the damper setting, since a dirty cage can cause a big drop in the DF. There have been reports of club machines that had DF readings of under 100 even with a damper setting of 10.

To find the DF, check out this site:

http://www.concept2.com/service/monitor ... rag-factor

Reaching any SPM in the range of 15 to 35 should not be a problem. A lot of it depends on size. Those who are short and/or short-limbed will use higher ratings than the taller, longer-limbed rowers. The important reading is the pace (or watts or even Calories/hour). That is what shows how hard you are working.

Bob S.

That's what I meant the damper setting. I chose just row. The monitor I was on showed SPM and 500m pace. I thought all I have to do is set the damper right and concentrate on SPM according to the sample workout I posted.

I'm confused. There is a lot of info on this on the Concept site but not all in one place.

All I'm wanting to do for now is get to the point I can row 30 minutes @ 20-24 SPM UT1. Then when I reach that goal looks like I could do more.

So for the basics how to I implement the UT1/24 SPM?

Can you elaborate on Watts. I'll have to find that setting.

[jamesg]

If you get on and Just Row, the PM4 or whatever will show your Rating (stroke/minute) and Pace (=time/500m), or whatever you left switched on last time.
If you want to see Watts, press Change Units. It will also show you meters, kCals, Paces and so on, as you wish.

The Change Display button shows the numbers in various formats, but the basic data is the same.

UT1, Rate 24: 24 is the strokes/minute or rating, UT1 is a training band or level that refers to Heart Rate. A max HR of 140-150 should suit you, and lower, say 130, will also get you fit. Rating 24, if your strokes are long, is more than enough to make your heart work hard and get you into that HR band.

Lowish drag (2-4) will help you take a quick long stroke and so do more work.

Other guides. At height 180 cm (5'11) suggest you hold your Watt output at above 120W, if you can. Then increase in coming months. Between 1½ and 2 W/kg fit body weight is enough for sweat and to get fit.

But first of all, learn to row, if you've not done so already. All the above hangs on this.

[macher]

If you get on and Just Row, the PM4 or whatever will show your Rating (stroke/minute) and Pace (=time/500m), or whatever you left switched on last time.
If you want to see Watts, press Change Units. It will also show you meters, kCals, Paces and so on, as you wish.

The Change Display button shows the numbers in various formats, but the basic data is the same.

UT1, Rate 24: 24 is the strokes/minute or rating, UT1 is a training band or level that refers to Heart Rate. A max HR of 140-150 should suit you, and lower, say 130, will also get you fit. Rating 24, if your strokes are long, is more than enough to make your heart work hard and get you into that HR band.

Lowish drag (2-4) will help you take a quick long stroke and so do more work.

Other guides. At height 180 cm (5'11) suggest you hold your Watt output at above 120W, if you can. Then increase in coming months. Between 1½ and 2 W/kg fit body weight is enough for sweat and to get fit.

But first of all, learn to row, if you've not done so already. All the above hangs on this.

Thanks again. So UT1 is my heart rate. It seems like SPM are tied into UT1. So if my strokes are long let's say and I'm rowing at SPM I should be in the right UT1? I will monitor this, thanks.

I'm going to start this stage since it seems like I can do 5X1' UT1 24 SPM easily.

5 x 2' UT1 20-24spm, 30 second rest in between sets.

Also I work at the University of PA as a bus driver. My job is transporting the Rowing team from campus and back to the boathouse on the river and back to campus. I asked the Men's heavyweight coach to show me the correct form and he said no problem.

Since I recently quit smoking and started exercising I joined a gym. The trainer at the gym said the best machine is rowing machine. He showed me a few things but I want to master the proper form and since I'm the rowing teams driver and I know the woman's, men's and light weight coaches it's best to learn from them the correct form.

I have to say in my opinion rowers are one the best in shape and conditioned athletes.

[jamesg]

You're in for a new life, have fun.

[macher]

You're in for a new life, have fun.

Thanks!

I did what you suggested and monitored Watts. Wow what a difference from my last session. This time I tried to maintain 120 and it was harder than last time. 5X2', average 120 Watts, 30 second break between sets.

My body mind wants me to row faster to maintain the 120. After one set I slowed down my recovery to maintain 24SPM. What I found out it's the drive that sets the Watts. Boy did I work up a sweat and my heart was beating. I did 5X2' and I assume since my average watts were 120'ish it was a good work out. After I was done I was toast. But I managed to do some squats(without weights) and walk outs.

With maintaining the watts I'm not sure if I should revert back to 6X1'? It's been about and hour since and I feel like I accomplished something.

[jamesg]

In a month or so you'll probably reach half hour a day at well above 120W. Keep at it and prepare to tighten your belt.

Have a good look at what your crews do on the erg, especially when they go slow for warm-up and when paddling afloat, that's when the style shows. Remember some have been rowing for a long time and so may be very fit. They will also want to keep their seats afloat, so will be competitive too. Don't chase even the ladies (on the erg) for now, time will come.

In a year's time you'll be the coach.

[macher]

In a month or so you'll probably reach half hour a day at well above 120W. Keep at it and prepare to tighten your belt.

Have a good look at what your crews do on the erg, especially when they go slow for warm-up and when paddling afloat, that's when the style shows. Remember some have been rowing for a long time and so may be very fit. They will also want to keep their seats afloat, so will be competitive too. Don't chase even the ladies (on the erg) for now, time will come.

In a year's time you'll be the coach.

Haven't reached a 1/2 a day continuously at 21SPM, 120 Watts but getting there. I'm now at 7X3'', 120 watts, 30 seconds rest and it's hard. I'm taking my time building up. I prefer to build up versus doing 5000m and working to get better pace. My goal is to row 1/2 at 21SPM, 120 Watts then I can work on increasing watts.