ow 1 0115 9340140 | [email protected] | concept2.co · goals. you can sign up for the concept2...

The Great Row 10115 9340140 | [email protected] | concept2.co.uk

2

This training guide contains five 12-week training programmes for The Great Row, that will get you in great shape for whichever challenge you decide to take on, whether it’s the 2000m Training Plan, Boat Race (6779m) Training Plan, Half Marathon (21,097m) Training Plan, Marathon (42,195m) Training Plan or the Team Training Plan.

Before getting started on your training programme, there are a few things we recommend you get comfortable with.

Learn Proper Technique

Learning proper technique from the start will help you row better and faster in the long run. It will also help prevent injury and keep you from developing bad technique habits that are difficult to break.

The best way to check your technique is with a qualified instructor who can observe what you are doing. If that’s not possible, check out the technique video on the Concept2 website. If you can, try and film yourself rowing so you can compare your technique to that on the video.

Track Your Progress

Monitoring your progress is one of the best ways to stay motivated and achieve your goals. You can sign up for the Concept2 Online Logbook, where you can record all your workouts. If you prefer paper, we have included a Logbook page in this training guide for you to print out and use.

Get the Most Out of Your Monitor

Familiarise yourself with the monitor on your rowing machine and the feedback it gives. The most important of these is pace. Pace is displayed as the time it will take you to row 500m. The monitor can also show your watt output, the calories per hour and things like your strokes per minute. If you use a heart rate belt, you can also display your heart rate on the monitor.

The monitor is designed to be menu-driven and self-explanatory, but if you have any questions, go to the Performance Monitor section of the Concept2 website.

Getting Started

Adjust the foot stretchers on the machine to fit your feet.

Set the flywheel damper between 3 and 5 for the best aerobic workout.

Warm up with several minutes of easy rowing.

If you haven’t used a rowing machine before, or if you’re starting after an absence, we recommend you start with a few simple workouts and build up gradually. You can find a list of First Workouts in the Training Programmes section on the Concept2 website.

WARNING: The information provided within this guide is not intended to be a substitute for medical advice. Indoor rowing can involve demanding physical exercise. We recommend that you check with your doctor prior to starting any of the programmes to ensure that you are physically able to undertake such exercise. Concept2 Ltd accepts no responsibility for illness or injury resulting from the use of this guide.

The Great Row 3

1 January 7 1 2000m test Row a 2000m piece to set a benchmark. If this is the first time you have rowed 2000m, don’t start off too hard. Better to get to 1000m in good shape so that you can move on in the second half. 2 20 minutes Row a single 20 minute piece. Aim for a consistent pace throughout. 3 2 x 12 minutes / 6 min easy Row two 12 minute pieces. Row for 6 minutes at light pressure between each piece. 4 3 x 8 min / 2 min easy Row three 8 minute pieces. Row for 2 minutes at light pressure between each piece.

2 January 14 1 3 x 1000m / 3 min easy Row three 1000 meter pieces. Row for three minutes at light pressure between each 1000. 2 40 minutes Row a single 40 minute piece. Aim for a consistent pace throughout. 3 2 x 4000m / 6 min easy Row two 4000 meter pieces. Row for six minutes at light pressure between each piece. 4 3 x 2000m / 2 min easy Row three 2000 meter pieces. Row for two minutes at light pressure between each 2000.

3 January 21 1 4 x 4 min / 2 min easy Row four 4 minute pieces. Row for 2 minutes at light pressure between each piece. 2 40 minutes Row a single 40 minute piece. Aim for a consistent pace throughout. 3 3 x 3000m / 2 min easy Row three 3000 meter pieces. Row for two minutes at light pressure between each piece. 4 8 x 3 min / 1 min easy Row eight 3 minute pieces. Row for 1 minute at light pressure between each piece.

4 January 28 1 4 x 2000m / 2 min easy Row four 2000 meter pieces. Row for two minutes at light pressure between each 2000. 2 40 minutes Row a single 40 minute piece. Aim for a consistent pace throughout. 3 3 x 10 min / 4 min easy Row three 10 minute pieces. Row for 4 minutes at light pressure between each piece. 4 8 x 500m / 1 min easy Row eight 500 meter pieces. Row for one minute at light pressure between each 500.

5 February 4 1 3 x 1000m / 3 min easy Row three 1000 meter pieces. Row for three minutes at light pressure between each 1000. 2 40 minutes Row a single 40 minute piece. Aim for a consistent pace throughout. 3 2 x 4000m / 6 min easy Row two 4000 meter pieces. Row for six minutes at light pressure between each piece. 4 3 x 2000m / 2 min easy Row three 2000 meter pieces. Row for two minutes at light pressure between each 2000.

WEEK STARTING WORKOUT DETAIL DESCRIPTION

2000m Training Plan

The intensity of each piece is down to the user. Try and pick the fastest pace at which you can complete each interval at an even rate, but this will necessarily be a matter of trial and error while you start your training programme.

The stroke rate and damper setting are also down to you. A damper setting of between 3 and 5 will be suitable for most people.

For help on setting the monitor for interval workouts, please see the How To Use section of the Concept2 UK website (www.concept2.co.uk/service/monitors/pm3/how-to-use).

4

6 February 11 1 4 x 4 min / 2 min easy Row four 4 minute pieces. Row for 2 minutes at light pressure between each piece. 2 40 minutes Row a single 40 minute piece. Aim for a consistent pace throughout. 3 3 x 3000m / 2 min easy Row three 3000 meter pieces. Row for two minutes at light pressure between each piece. 4 8 x 3 min / 1 min easy Row eight 3 minute pieces. Row for 1 minute at light pressure between each piece.

7 February 18 1 4 x 2000m / 2 min easy Row four 2000 meter pieces. Row for two minutes at light pressure between each 2000. 2 40 minutes Row a single 40 minute piece. Aim for a consistent pace throughout. 3 3 x 10 min / 4 min easy Row three 10 minute pieces. Row for 4 minutes at light pressure between each piece. 4 8 x 500m / 1 min easy Row eight 500 meter pieces. Row for one minute at light pressure between each 500.

8 February 25 1 3 x 1000m / 3 min easy Row three 1000 meter pieces. Row for three minutes at light pressure between each 1000. 2 40 minutes Row a single 40 minute piece. Aim for a consistent pace throughout. 3 2 x 4000m / 6 min easy Row two 4000 meter pieces. Row for six minutes at light pressure between each piece. 4 3 x 2000m / 2 min easy Row three 2000 meter pieces. Row for two minutes at light pressure between each 2000.

9 March 4 1 2000m Row a 2000m piece at 95% effort to guage your progress and pacing. 2 40 minutes Row a single 40 minute piece. Aim for a consistent pace throughout. 3 3 x 3000m / 2 min easy Row three 3000 meter pieces. Row for two minutes at light pressure between each piece. 4 8 x 3 min / 1 min easy Row eight 3 minute pieces. Row for 1 minute at light pressure between each piece.

10 March 11 1 4 x 2000m / 2 min easy Row four 2000 meter pieces. Row for two minutes at light pressure between each 2000. 2 40 minutes Row a single 40 minute piece. Aim for a consistent pace throughout. 3 3 x 10 min / 4 min easy Row three 10 minute pieces. Row for 4 minutes at light pressure between each piece. 4 8 x 500m / 1 min easy Row eight 500 meter pieces. Row for one minute at light pressure between each 500.

11 March 18 1 3 x 1000m / 3 min easy Row three 1000 meter pieces. Row for three minutes at light pressure between each 1000. 2 40 minutes Row a single 40 minute piece. Aim for a consistent pace throughout. 3 2 x 4000m / 6 min easy Row two 4000 meter pieces. Row for six minutes at light pressure between each piece. 4 4 x 500m / 2 min easy Row four 500 meter pieces. Row for two minutes at light pressure between each 500.

12 March 25 1 20 minutes Row a single 20 minute piece. Aim for a consistent pace throughout. 2 3 minutes Row a single 3 minute piece. Aim for your 2000m race pace. 3 3 x 200m / 3 min easy Row three 200 meter pieces. Row for three minutes at light pressure between each 200. 4 2000m Good luck!


The Great Row 5

1 January 7 1 20 minutes Row a single 20 minute piece. Aim for a consistent pace throughout. 2 2 x 15 minutes / 6 min easy Row two 15 minute pieces. Row for 6 minutes at light pressure between each piece. 3 30 minutes Row a single 30 minute piece. Aim for a consistent pace throughout. 4 3 x 8 min / 2 min easy Row three 8 minute pieces. Row for 2 minutes at light pressure between each piece.

2 January 14 1 3 x 2000m / 3 min easy Row three 2000 meter pieces. Row for three minutes at light pressure between each 2000. 2 40 minutes Row a single 40 minute piece. Aim for a consistent pace throughout. 3 2 x 5000m / 6 min easy Row two 5000 meter pieces. Row for six minutes at light pressure between each piece. 4 8 x 1000m / 1 min easy Row eight 1000 meter pieces. Row for one minute at light pressure between each 1000.

3 January 21 1 4 x 8 min / 2 min easy Row four 8 minute pieces. Row for 2 minutes at light pressure between each piece. 2 40 minutes Row a single 40 minute piece. Aim for a consistent pace throughout. 3 3 x 4000m / 2 min easy Row three 3000 meter pieces. Row for two minutes at light pressure between each piece. 4 6 x 6 min / 2 min easy Row six 6 minute pieces. Row for 2 minutes at light pressure between each piece.

4 January 28 1 4 x 2000m / 2 min easy Row four 2000 meter pieces. Row for two minutes at light pressure between each 2000. 2 10,000m Row a single 10,000m piece. Aim for a consistent pace throughout. 3 3 x 15 min / 4 min easy Row three 15 minute pieces. Row for 4 minutes at light pressure between each piece. 4 5 x 1500m / 2 min easy Row five 1500 meter pieces. Row for two minutes at light pressure between each 1500.

5 February 4 1 3 x 2000m / 3 min easy Row three 2000 meter pieces. Row for three minutes at light pressure between each 2000. 2 40 minutes Row a single 40 minute piece. Aim for a consistent pace throughout. 3 2 x 5000m / 6 min easy Row two 5000 meter pieces. Row for six minutes at light pressure between each piece. 4 8 x 1000m / 1 min easy Row eight 1000 meter pieces. Row for one minute at light pressure between each 1000.


Boat Race (6,779m) Training Plan




6

6 February 11 1 4 x 8 min / 2 min easy Row four 8 minute pieces. Row for 2 minutes at light pressure between each piece. 2 40 minutes Row a single 40 minute piece. Aim for a consistent pace throughout. 3 3 x 4000m / 2 min easy Row three 3000 meter pieces. Row for two minutes at light pressure between each piece. 4 6 x 6 min / 2 min easy Row six 6 minute pieces. Row for 2 minutes at light pressure between each piece.

7 February 18 1 4 x 2000m / 2 min easy Row four 2000 meter pieces. Row for two minutes at light pressure between each 2000. 2 10,000m Row a single 10,000m piece. Aim for a consistent pace throughout. 3 3 x 15 min / 4 min easy Row three 15 minute pieces. Row for 4 minutes at light pressure between each piece. 4 5 x 1500m / 2 min easy Row five 1500 meter pieces. Row for two minutes at light pressure between each 1500.

8 February 25 1 3 x 2000m / 3 min easy Row three 2000 meter pieces. Row for three minutes at light pressure between each 2000. 2 40 minutes Row a single 40 minute piece. Aim for a consistent pace throughout. 3 2 x 5000m / 6 min easy Row two 5000 meter pieces. Row for six minutes at light pressure between each piece. 4 8 x 1000m / 1 min easy Row eight 1000 meter pieces. Row for one minute at light pressure between each 1000.

9 March 4 1 6,779m Row a 6,779m piece at 90% effort to guage your pacing. 2 40 minutes Row a single 40 minute piece. Aim for a consistent pace throughout. 3 3 x 4000m / 2 min easy Row three 3000 meter pieces. Row for two minutes at light pressure between each piece. 4 6 x 6 min / 2 min easy Row six 6 minute pieces. Row for 2 minutes at light pressure between each piece.

10 March 11 1 4 x 2000m / 2 min easy Row four 2000 meter pieces. Row for two minutes at light pressure between each 2000. 2 10,000m Row a single 10,000m piece. Aim for a consistent pace throughout. 3 3 x 15 min / 4 min easy Row three 15 minute pieces. Row for 4 minutes at light pressure between each piece. 4 5 x 1500m / 2 min easy Row five 1500 meter pieces. Row for two minutes at light pressure between each 1500.

11 March 18 1 3 x 2000m / 3 min easy Row three 2000 meter pieces. Row for three minutes at light pressure between each 2000. 2 40 minutes Row a single 40 minute piece. Aim for a consistent pace throughout. 3 2 x 5000m / 6 min easy Row two 5000 meter pieces. Row for six minutes at light pressure between each piece. 4 8 x 1000m / 1 min easy Row eight 1000 meter pieces. Row for one minute at light pressure between each 1000.

12 March 25 1 30 minutes Row a single 30 minute piece. Aim for a consistent pace throughout. 2 6 minutes Row a single 6 minute piece. Aim for your race pace. 3 15 minutes Row a single 15 minute piece. Aim for a consistent easy pace throughout. 4 6,779m Good luck!


The Great Row 7

1 January 7 1 30 minutes Row a single 30 minute piece. Aim for a consistent pace throughout. 2 2 x 20 minutes / 6 min easy Row two 20 minute pieces. Row for 6 minutes at light pressure between each piece. 3 40 minutes Row a single 40 minute piece. Aim for a consistent pace throughout. 4 3 x 15 min / 4 min easy Row three 15 minute pieces. Row for 4 minutes at light pressure between each piece.

2 January 14 1 4 x 2000m / 3 min easy Row four 2000 meter pieces. Row for three minutes at light pressure between each 1000. 2 50 minutes Row a single 50 minute piece. Aim for a consistent pace throughout. 3 3 x 4000m / 6 min easy Row three 4000 meter pieces. Row for six minutes at light pressure between each piece. 4 6 x 8 min / 2 min easy Row six 8 minute pieces. Row for 2 minutes at light pressure between each piece.

3 January 21 1 4 x 12 min / 2 min easy Row four 12 minute pieces. Row for 2 minutes at light pressure between each piece. 2 60 minutes Row a single 60 minute piece. Aim for a consistent pace throughout. 3 3 x 5000m / 4 min easy Row three 5000 meter pieces. Row for four minutes at light pressure between each piece. 4 8 x 5 min / 2 min easy Row eight 5 minute pieces. Row for 2 minutes at light pressure between each piece.

4 January 28 1 4 x 3000m / 3 min easy Row four 3000 meter pieces. Row for three minutes at light pressure between each 2000. 2 60 minutes Row a single 60 minute piece. Aim for a consistent pace throughout. 3 3 x 6000m / 4 min easy Row three 6000 meter pieces. Row for four minutes at light pressure between each piece. 4 7 x 7 min / 2 min easy Row seven 7 minute pieces. Row for 2 minutes at light pressure between each piece.

5 February 4 1 4 x 2000m / 3 min easy Row four 2000 meter pieces. Row for three minutes at light pressure between each 1000. 2 50 minutes Row a single 50 minute piece. Aim for a consistent pace throughout. 3 3 x 4000m / 6 min easy Row three 4000 meter pieces. Row for six minutes at light pressure between each piece. 4 6 x 8 min / 2 min easy Row six 8 minute pieces. Row for 2 minutes at light pressure between each piece.


Half Marathon (21,097m) Training Plan




8

6 February 11 1 4 x 12 min / 2 min easy Row four 12 minute pieces. Row for 2 minutes at light pressure between each piece. 2 60 minutes Row a single 60 minute piece. Aim for a consistent pace throughout. 3 3 x 5000m / 4 min easy Row three 5000 meter pieces. Row for four minutes at light pressure between each piece. 4 8 x 5 min / 2 min easy Row eight 5 minute pieces. Row for 2 minutes at light pressure between each piece.

7 February 18 1 4 x 3000m / 3 min easy Row four 3000 meter pieces. Row for three minutes at light pressure between each 2000. 2 60 minutes Row a single 60 minute piece. Aim for a consistent pace throughout. 3 3 x 6000m / 4 min easy Row three 6000 meter pieces. Row for four minutes at light pressure between each piece. 4 7 x 7 min / 2 min easy Row seven 7 minute pieces. Row for 2 minutes at light pressure between each piece.


9 March 4 1 4 x 12 min / 2 min easy Row four 12 minute pieces. Row for 2 minutes at light pressure between each piece. 2 16,000m Row a single 16,000m piece. Use this as a pacing guide for the half marathon. 3 3 x 5000m / 4 min easy Row three 5000 meter pieces. Row for four minutes at light pressure between each piece. 4 8 x 5 min / 2 min easy Row eight 5 minute pieces. Row for 2 minutes at light pressure between each piece.

10 March 11 1 4 x 3000m / 3 min easy Row four 3000 meter pieces. Row for three minutes at light pressure between each 2000. 2 60 minutes Row a single 60 minute piece. Aim for a consistent pace throughout. 3 3 x 6000m / 4 min easy Row three 6000 meter pieces. Row for four minutes at light pressure between each piece. 4 7 x 7 min / 2 min easy Row seven 7 minute pieces. Row for 2 minutes at light pressure between each piece.

11 March 18 1 4 x 2000m / 3 min easy Row four 2000 meter pieces. Row for three minutes at light pressure between each 1000. 2 50 minutes Row a single 50 minute piece. Aim for a consistent pace throughout. 3 3 x 4000m / 6 min easy Row three 4000 meter pieces. Row for six minutes at light pressure between each piece. 4 6 x 8 min / 2 min easy Row six 8 minute pieces. Row for 2 minutes at light pressure between each piece.

12 March 25 1 40 minutes Row a single 40 minute piece. Aim for a consistent pace throughout. 2 30 minutes Row a single 30 minute piece. Aim for a consistent pace throughout. 3 2 x 10 minutes / 6 min easy Row two 10 minute pieces. Row for 6 minutes at light pressure between each piece. 4 21,097m Good luck!


The Great Row 9

1 January 7 1 40 minutes Row a single 40 minute piece. Aim for a consistent pace throughout. 2 2 x 30 minutes / 6 min easy Row two 30 minute pieces. Row for 6 minutes at light pressure between each piece. 3 60 minutes Row a single 60 minute piece. Aim for a consistent pace throughout. 4 4 x 20 min / 4 min easy Row four 20 minute pieces. Row for 4 minutes at light pressure between each piece.

2 January 14 1 4 x 4000m / 3 min easy Row four 4000 meter pieces. Row for three minutes at light pressure between each 1000. 2 70 minutes Row a single 70 minute piece. Aim for a consistent pace throughout. 3 3 x 6000m / 6 min easy Row three 6000 meter pieces. Row for six minutes at light pressure between each piece. 4 6 x 12 min / 3 min easy Row six 12 minute pieces. Row for 3 minutes at light pressure between each piece.

3 January 21 1 4 x 15 min / 2 min easy Row four 15 minute pieces. Row for 2 minutes at light pressure between each piece. 2 80 minutes Row a single 80 minute piece. Aim for a consistent pace throughout. 3 3 x 8000m / 4 min easy Row three 8000 meter pieces. Row for four minutes at light pressure between each piece. 4 6 x 10 min / 3 min easy Row six 10 minute pieces. Row for 3 minutes at light pressure between each piece.

4 January 28 1 4 x 20 min / 3 min easy Row four 20 minute pieces. Row for 3 minutes at light pressure between each piece. 2 2 x 45 minutes / 6 min easy Row two 45 minute pieces. Row for 6 minutes at light pressure between each piece. 3 3 x 6000m / 4 min easy Row three 6000 meter pieces. Row for four minutes at light pressure between each piece. 4 6 x 12 min / 2 min easy Row six 12 minute pieces. Row for 2 minutes at light pressure between each piece.



Marathon (42,195m) Training Plan




10

6 February 11 1 4 x 15 min / 2 min easy Row four 15 minute pieces. Row for 2 minutes at light pressure between each piece. 2 80 minutes Row a single 80 minute piece. Aim for a consistent pace throughout. 3 3 x 8000m / 4 min easy Row three 8000 meter pieces. Row for four minutes at light pressure between each piece. 4 6 x 10 min / 3 min easy Row six 10 minute pieces. Row for 3 minutes at light pressure between each piece.

7 February 18 1 4 x 20 min / 3 min easy Row four 20 minute pieces. Row for 3 minutes at light pressure between each piece. 2 2 x 45 minutes / 6 min easy Row two 45 minute pieces. Row for 6 minutes at light pressure between each piece. 3 3 x 6000m / 4 min easy Row three 6000 meter pieces. Row for four minutes at light pressure between each piece. 4 6 x 12 min / 2 min easy Row six 12 minute pieces. Row for 2 minutes at light pressure between each piece.


9 March 4 1 4 x 15 min / 2 min easy Row four 15 minute pieces. Row for 2 minutes at light pressure between each piece. 2 24,000m Row a single 24,000m piece. Use this as a pacing guide for the marathon. 3 3 x 8000m / 4 min easy Row three 8000 meter pieces. Row for four minutes at light pressure between each piece. 4 6 x 10 min / 3 min easy Row six 10 minute pieces. Row for 3 minutes at light pressure between each piece.

10 March 11 1 4 x 20 min / 3 min easy Row four 20 minute pieces. Row for 3 minutes at light pressure between each piece. 2 2 x 45 minutes / 6 min easy Row two 45 minute pieces. Row for 6 minutes at light pressure between each piece. 3 3 x 6000m / 4 min easy Row three 6000 meter pieces. Row for four minutes at light pressure between each piece. 4 6 x 12 min / 2 min easy Row six 12 minute pieces. Row for 2 minutes at light pressure between each piece.

11 March 18 1 4 x 4000m / 3 min easy Row four 4000 meter pieces. Row for three minutes at light pressure between each 1000. 2 70 minutes Row a single 70 minute piece. Aim for a consistent pace throughout. 3 3 x 6000m / 6 min easy Row three 6000 meter pieces. Row for six minutes at light pressure between each piece. 4 6 x 12 min / 3 min easy Row six 12 minute pieces. Row for 3 minutes at light pressure between each piece.

12 March 25 1 2 x 30 min / 5 min easy Row two 30 minute pieces. Row for 5 minutes at light pressure between each piece. 2 40 minutes Row a single 40 minute piece. Aim for a consistent pace throughout. 3 2 x 20 minutes / 6 min easy Row two 20 minute pieces. Row for 6 minutes at light pressure between each piece. 4 42,195m Good luck!


The Great Row 11

1 January 7 1 20 minutes Row a single 20 minute piece. Aim for a consistent pace throughout. 2 2 x 12 minutes / 6 min easy Row two 12 minute pieces. Row for 6 minutes at light pressure between each piece. 3 4 x 3 min / 3 min easy Row four 3 minute pieces. Row for 3 minutes at light pressure between each piece. 4 3 x 6 min / 2 min easy Row three 6 minute pieces. Row for 2 minutes at light pressure between each piece.

2 January 14 1 3 x 1000m / 3 min easy Row three 1000 meter pieces. Row for three minutes at light pressure between each 1000. 2 30 minutes Row a single 30 minute piece. Aim for a consistent pace throughout. 3 3 x 2000m / 6 min easy Row three 2000 meter pieces. Row for six minutes at light pressure between each piece. 4 6 x 2 min / 1 min easy Row six 2 minute pieces. Row for 1 minute at light pressure between each piece.

3 January 21 1 4 x 4 min / 2 min easy Row four 4 minute pieces. Row for 2 minutes at light pressure between each piece. 2 2 x 20 min / 5 min easy Row two 20 minute pieces. Row for 5 minutes at light pressure between each piece. 3 4 x 1500m / 3 min easy Row four 1500 meter pieces. Row for three minutes at light pressure between each piece. 4 8 x 1 min / 1 min easy Row eight 1 minute pieces. Row for 1 minute at light pressure between each piece.

4 January 28 1 3 x 6 min / 3 min easy Row three 6 minute pieces. Row for 3 minutes at light pressure between each piece. 2 40 minutes Row a single 40 minute piece. Aim for a consistent pace throughout. 3 3 x 10 min / 4 min easy Row three 10 minute pieces. Row for 4 minutes at light pressure between each piece. 4 8 x 500m / 1 min easy Row eight 500 meter pieces. Row for one minute at light pressure between each 500.

5 February 4 1 3 x 1000m / 3 min easy Row three 1000 meter pieces. Row for three minutes at light pressure between each 1000. 2 30 minutes Row a single 30 minute piece. Aim for a consistent pace throughout. 3 3 x 2000m / 6 min easy Row three 2000 meter pieces. Row for six minutes at light pressure between each piece. 4 6 x 2 min / 1 min easy Row six 2 minute pieces. Row for 1 minute at light pressure between each piece.


Team Training Program




12

6 February 11 1 4 x 4 min / 2 min easy Row four 4 minute pieces. Row for 2 minutes at light pressure between each piece. 2 2 x 20 min / 5 min easy Row two 20 minute pieces. Row for 5 minutes at light pressure between each piece. 3 4 x 1500m / 3 min easy Row four 1500 meter pieces. Row for three minutes at light pressure between each piece. 4 8 x 1 min / 1 min easy Row eight 1 minute pieces. Row for 1 minute at light pressure between each piece.

7 February 18 1 3 x 6 min / 3 min easy Row three 6 minute pieces. Row for 3 minutes at light pressure between each piece. 2 40 minutes Row a single 40 minute piece. Aim for a consistent pace throughout. 3 3 x 10 min / 4 min easy Row three 10 minute pieces. Row for 4 minutes at light pressure between each piece. 4 8 x 500m / 1 min easy Row eight 500 meter pieces. Row for one minute at light pressure between each 500.

8 February 25 1 3 x 1000m / 3 min easy Row three 1000 meter pieces. Row for three minutes at light pressure between each 1000. 2 30 minutes Row a single 30 minute piece. Aim for a consistent pace throughout. 3 3 x 2000m / 6 min easy Row three 2000 meter pieces. Row for six minutes at light pressure between each piece. 4 6 x 2 min / 1 min easy Row six 2 minute pieces. Row for 1 minute at light pressure between each piece.

9 March 4 1 4 x 4 min / 2 min easy Row four 4 minute pieces. Row for 2 minutes at light pressure between each piece. 2 2 x 20 min / 5 min easy Row two 20 minute pieces. Row for 5 minutes at light pressure between each piece. 3 4 x 1500m / 3 min easy Row four 1500 meter pieces. Row for three minutes at light pressure between each piece. 4 8 x 1 min / 1 min easy Row eight 1 minute pieces. Row for 1 minute at light pressure between each piece.

10 March 11 1 3 x 6 min / 3 min easy Row three 6 minute pieces. Row for 3 minutes at light pressure between each piece. 2 40 minutes Row a single 40 minute piece. Aim for a consistent pace throughout. 3 3 x 10 min / 4 min easy Row three 10 minute pieces. Row for 4 minutes at light pressure between each piece. 4 8 x 500m / 1 min easy Row eight 500 meter pieces. Row for one minute at light pressure between each 500.

11 March 18 1 3 x 1000m / 3 min easy Row three 1000 meter pieces. Row for three minutes at light pressure between each 1000. 2 30 minutes Row a single 30 minute piece. Aim for a consistent pace throughout. 3 3 x 2000m / 6 min easy Row three 2000 meter pieces. Row for six minutes at light pressure between each piece. 4 6 x 2 min / 1 min easy Row six 2 minute pieces. Row for 1 minute at light pressure between each piece.

12 March 25 1 20 minutes Row a single 20 minute piece. Aim for a consistent pace throughout. 2 2 x 8 min / 4 min easy Row two 8 minute pieces. Row for 4 minutes at light pressure between each piece. 3 3 x 1 min / 4 min easy Row three 1 minute pieces. Row for 4 minutes at light pressure between each piece. 4 Race Good luck!


The Great Row 13

DATE WORKOUT TIME METERS COMMENTS

INDOOR ROWING TRAINING LOG

ow 1 0115 9340140 | [email protected] | concept2.co · goals. you can sign up for the concept2...

Documents