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ROW 20 MIN STEADY CONVERSATIONAL PACE, WITH 10 STROKES HARDER EVERY
4 MINUTES. (Beginner)
Warm up
by rowing easily for 5 minutes, gradually building intensity in the last minute.
Pre-set your monitor for a work time of 20 minutes. Row steadily at a pace that
still allows you to carry on a conversation. Every 4 minutes, increase your
intensity as much as is comfortable for 10 strokes. At the end, row several
minutes easily as a warm down.
·
ROW 10 X 1 MINUTE HARD WITH 1 MINUTE EASY
ROWING IN BETWEEN. (Beginner)
Warm up by rowing easily for at least 5 minutes, adding burst
of higher intensity as your feel ready. Pre-set the PM2 to a work time of 1:00
and a rest time of 1:00. It will count down each interval and keep track of the
number of intervals you have done. Row 10 repetitions of 1 minute comfortably
hard followed by 1 minute very easy rowing. Row easily for several minutes at
the end for a warm-down.
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5000 M ALTERNATE:
1000M @ 25 SPM, 1000M @ 22 SPM, 1000M @ 25 SPM, 1000M @ 28 SPM, 1000M @ 25 SPM.
(Intermediate)
Row for a total of 5000
meters at a sustainable intensity, varying your stroke rate as follows: row 1000
meters @ 25 spm, 1000 meters @ 22 spm, 1000 meters @ 25 spm, 1000 meters @ 28
spm, and 1000 meters @ 25 spm.
·
20 X 20SEC WITH 40 SEC REST. (Intermediate)
Row
twenty 20 second all-out bursts with 40 seconds of rest in between. If you have
lots of experience rowing, you may wish to row these pieces at a slightly higher
damper setting to add more of a strength-building component to the workout.
·
ROW SIX 2 MIN WORK INTERVALS IN 2 GROUPS OF
3. TAKE 1 MIN EASY BETWEEN INTERVALS AND 3 MIN REST BETWEEN GROUPS.
(Intermediate)
Pre-set a work time of 2:00 and rest time of 1:00. You will have to restart
between groups. PM2 will count down each work and rest time and will keep track
of the number of intervals you have done. Warm up for 5 minutes, including some
10-15 stroke bursts at increasing intensity. Row six 2 minute work intervals in
two groups of three. Take one minute rest (easy rowing) between intervals and
three minutes rest between groups. Your intensity should be your race pace for
2000 meters. At the end, row easily for 2-3 minutes to warm down.
·
12 X 250M WITH 250M REST (Experienced)
Row
twelve 250 meter pieces at high intensity, taking 250 meters of easy rowing* in
between.
·
**2000-METER TIME TRIAL (Experienced)
Row a
2000-meter time trial, going for your personal best. After you've rowed, enter
your time in the Onlline Ranking and see where you stand with others of your
age, gender and weight class.
·
***6000-METER TIME TRIAL. (Experienced)
Row a
6000 meter time trial, going for your personal best. After you've rowed, enter
your time in the Onlline Ranking and see where you stand with others of your
age, gender and weight class.
·
5 X 500M WORK/2 MIN EASY. (Experienced)
Row 5 500
meter pieces at good intensity, taking a 2 minute rest between pieces.
Remember:
keep hydrated long before you do any hard pieces (at least a few hours).
Good rowing websites for more information:
row2k.com, concept2.com,
rowinglinks.com
