ROWING WORKOUTS

johnnysfit ohana reports and opinions are for information only, and are not intended to diagnose or prescribe. For your specific diagnosis and treatment, consult your doctor or health care provider

 

DEC 6

3 x 6 min with Level Change

Pre-set the monitor for a work time of 6:00 and a rest time of 3:00. Let your stroke rate vary as follows per interval: First and second interval: 2 minutes @20, 1 minute @24, 2 minutes @22, 1 minute @26 Third interval: 1 minute @20, 2 minutes @24, 1 minute @22, 2 minute @26. During the rest time continue rowing at light pressu

DEC 3

20 x 30 sec / 30 sec easy

Row twenty 30 second all-out bursts with 30 seconds of light rowing in between. If you have a lot of rowing experience, you may want to row these pieces at a slightly higher damper setting to add more of a strength-building component to the workout.

NOV 30

2 x 8000m / 5 min easy

Row two 8000 meter pieces. Row for five minutes at light pressure between each piece.

 

NOV 25

60 minute time trial

Row a 60 minute time trial, going for your personal best. After you’ve rowed, enter your time in the Online Ranking and see where you stand with others of your age, gender and weight class

 

NOV 24

4 x 5000m / 3 min easy

Row four 5000 meter pieces. Row for three minutes at light pressure between each piece.

 

NOV 18

5000m with rate changes every 1000m: 22-26-22-26-22

Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 26 spm, 1000 meters @ 22 spm, 1000 meters @ 26 spm, and 1000 meters @ 22 spm.

  Nov 15

6 x 2 min / 1 min easy

Row six 2 minute pieces. Row for one minute at light pressure between each piece.

NOV 13

5000m with rate changes every 1000m: 26-24-22-24-26

Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 26 spm, 1000 meters @ 24 spm, 1000 meters @ 22 spm, 1000 meters @ 24 spm, and 1000 meters @ 26 spm.

NOV 6

3 x 1000m / 2 min easy

Row three 1000 meter pieces. Row for two minutes at light pressure between each 1000.

NOV 4

5 x 750m / 2 min easy

Row five 750 meter pieces. Row for two minutes at light pressure between each 750.

NOV 1

4 x 3 min / 2 min easy

Row four 3 minute pieces. Row for two minutes at light pressure between each piece.

Indoor Rowing For Bone Health By Andrew Hamilton BSc Hons MRSC

Indoor rowing is deservedly regarded as a superb method of building cardiovascular fitness and all round muscular endurance, which is great news for anybody wishing to get and stay fit. However, as we become an increasingly ageing population, it’s more important than ever that the exercise we do confers us with health as well as fitness benefits. The bad news is that modern Western societies are facing an unprecedented epidemic of osteoporosis, a bone disease that wreaks havoc in the lives of those it affects. The good news is that new research demonstrates that indoor rowing could be the perfect way to maintain bone health. Andrew Hamilton explains…

WHAT IS OSTEOPOROSIS?

Osteoporosis is a disease that affects mainly (but not exclusively) older people in which bones gradually become more fragile and likely to break. These broken bones are also known as fractures and typically occur in the hip, spine, and wrist. Osteoporosis is often known as the ‘silent crippler’ because it often progresses painlessly and unnoticed, until a bone actually breaks. Although any bone can be affected, fractures of the hip and spine are particularly problematical because they can produce a number of long-term complications including loss of ability to walk and permanent disability, loss of height, severe back pain, deformity and even death.

HOW DOES OSTEOPOROSIS AFFECT BONES?

The term ‘osteoporosis’ quite literally means ‘porous bones’. Contrary to popular belief, bone is not ‘dead’ or ‘inert’ material. It is alive and constantly changing. Old, worn out bone is broken down by cells called osteoclasts and replaced by bone building cells, called osteoblasts. This process of constant renewal is called bone turnover. Although the precise mechanisms are poorly understood, osteoporosis affects this process of renewal; the hallmark of osteoporosis is a reduction in skeletal mass caused by an imbalance between bone resorption and bone formation. This results in reduced bone mineral density (BMD).

If you were to look at the interior of your bones under a microscope (see below), you would see that they are comprised of a thick outer shell and a strong inner ‘mesh like structure’, which is filled with collagen (protein), calcium salts and other minerals. This mesh structure looks a bit like honeycomb, with blood vessels and bone marrow in the spaces between the actual bony structure. Osteoporosis occurs when these spaces become bigger, making the structure fragile and liable to break easily. Unfortunately, once the bone has become ‘porous’, the mesh like structure cannot be regenerated back to its original dense form (although it can be made stronger – more later).

oct 29

2 x 20 min / 5 min easy

Row two 20 minute pieces. Row for five minutes at light pressure between each piece.

OCT 27

5000m with rate changes every 1000m: 22-24-26-24-22

Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 

1000 meters @ 22 spm, 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 24 spm, and 1000 meters @ 22 spm

OCT 24

Skeleton Crew Challenge

October 25–31

In honor of Halloween, we invite you to participate in the Skeleton Crew Challenge. It’s a great way to earn all that Halloween candy!

Row and/or ski at least 31,000 meters between October 25 and October 31 to get on the honor board and receive your certificate. Adaptive athletes and juniors aged 16 and under can also participate at the 10,000m level.

OCT 18

5000m with rate changes every 1000m: 24-26-28-26-24

Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: 

row 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 28 spm, 

1000 meters @ 26 spm, and 1000 meters @ 24 spm

oct14

6 x 500m / 1 min easy

Row six 500 meter pieces. Row for one minute at light pressure between each 500.

OCT 10

Stroke pyramid: 10/20/30/40/50/40/30/20/10

Row 10 strokes hard followed by 10 light. Then row 20 strokes hard followed 

by 20 light. 30 hard, 30 light. 40-40. 50-50. 40-40. 30-30. 20-20. 10-10.

OCT 7

5000m with rate changes every 1000m: 25-22-25-28-25

Row a 5000 meter piece 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

OCT 6

5 x 500m / 2 min easy

Row five 500 meter pieces. Row for two minutes at light pressure between each 500

OCT 2

1000 meter time trial

Row a 1000 meter time trial, going for your personal best. After you’ve rowed,

enter your time in the Online Ranking and see where you stand with others of your age, gender and weight class

SEPT 30

3 x 3 min / 2 min easy

Row three 3 minute pieces. Row for two minutes at light pressure between each piece.

SEPT 26

4 x 1000m / 2 min easy

Row four 1000 meter pieces. Row for two minutes at light pressure between each 1000.

SEPT 24

12 x 250m / 45 sec easy

Pre-set a work distance of 250 meters and a rest time of 45 seconds. Row 12 intervals at a challenging intensity, with light rowing between pieces

SEPT 22

8 x 500m / 1 min easy

Row eight 500 meter pieces. Row for one minute at light pressure between each 500.

SEPT 20

7 x 1min @ 26 spm / 30 sec easy

Row seven 1 minute pieces at a stroke rate of 26. Row for 30 seconds at light pressure between each piece

SEPT 19

40 minutes with rate change 22-24-26

Row a 40 minute piece at moderate intensity, changing stroke rate every two minutes

 as follows: start at 22 spm, then 24 spm, then 26, 24, 22, 24 and so on

SEPT 16

SHORT

2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy

SEPT 9

4 x 10 min / 2 min easy

Row four 10 minute pieces. Row for two minutes at light pressure between each piece.

SEPT 5

4 x 750m / 1 min easy

Row four 750 meter pieces. Row for one minute at light pressure between each 750.

SEPT 4

AUG 30

6 x 2000m rate change 22-24 / 2 min easy

Row six 2000 meter pieces. In each piece change the rate every 500m. 

The first 500m @ 22 spm. Then 500m @ 24 spm. 500m @ 22 and 500m @ 24. Row for two minutes at light pressure during the rest period.

AUG 28

3 x 4000m rate change 22-24 / 5 min easy

Row three 4000 meter pieces. In each piece change the rate every 1000m. The first 1000m @ 22 spm.

 Then 1000m @ 24 spm. 1000m @ 22 and 1000m @ 24. Row for five minutes at light pressure during the rest period

AUG 18

40 minutes

Row a single 40 minute piece. Aim for a consistent pace throughout.

AUG14

10 x 1 min / 1 min easy

Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly

 intense rowing with one minute of relaxed rowing, for a total of 20 minutes.

AUG 9

4 x 2000m / 2 min easy

Row four 2000 meter pieces. Row for two minutes at light pressure between each 2000.

AUG 4

5 x 3000m / 3 min easy

Row five 3000 meter pieces. Row for three minutes at light pressure between each piece.

AUG 1

9 x 1 min 40 sec / 20 sec easy with a longer 2 min rest at the halfway point.

Row nine intervals of 1 minute 40 seconds, with 20 seconds of rest in between each piece with the exception of 2 minutes of rest after the fifth interval.

JULY 29

2 x 40 min / 5 min easy

Row two 40 minute pieces. Row for five minutes at light pressure between each piece.

JULY 27

3 x 3 min / 2 min easy

Row three 3 minute pieces. Row for two minutes at light pressure between each piece

JULY 22

4 x 3000m / 4 min easy

Row four 3000 meter pieces. Row for four minutes at light pressure between each piece.

July 20

2 x 2000m @ 26 spm plus bursts / 4 min easy

Row two 2000 meter pieces @ 26 spm with 10 strokes hard every 500m. Row for four minutes at light pressure during the rest period.

July 18

4 x 750m / 2 min easy

Row four 750 meter pieces. Row for two minutes at light pressure between each 750

JULY 13

SHORT

2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy

Pre-set the monitor for 22 minutes. Row five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of rest in between each piece.

July 10

5000m with rate changes every 1000m: 22-26-22-26-22

Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 26 spm, 1000 meters @ 22 spm, 1000 meters @ 26 spm, and 1000 meters @ 22 spm.

July 8

20 x 20 sec / 40 sec easy

Row twenty 20 second all-out bursts with 40 seconds of light rowing in between. If you have a lot of rowing experience, you may want to row these pieces at a slightly higher damper setting to add more of a strength-building component to the workout.

July 6

3 x 750m / 2 min easy

Row three 750 meter pieces. Row for two minutes at light pressure between each 750

July 1

500m time trial

Row a 500 meter time trial, going for your personal best. After you’ve rowed, enter your time in the Online Ranking and see where you stand with others of your age, gender

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June 28

3 x 1000m / 2 min easy

Row three 1000 meter pieces. Row for two minutes at light pressure between each 1000.

june27

5 x 750m / 2 min easy

Row five 750 meter pieces. Row for two minutes at light pressure between each 750.

june24

2-3-4-5-4-3-2 min pyramid / 2 min easy

Pre-set the monitor for 35 minutes. Row seven intervals in a pyramid of 2-3-4-5-4-3-2 minutes, with two minutes of rest in between each piece. Two minutes hard, two light, three hard, two light, four hard and so on.

june 21

4 x 500m / 2 min easy

Row four 500 meter pieces. Row for two minutes at light pressure between each 500.

june 17

20 minutes

Row a single 20 minute piece. Aim for a consistent pace throughout.

JUNE 12

2 x 2000m rate increase / 4 min easy

Row two 2000 meter pieces. In each piece the first 1000m @ 24 spm. Then 500m @ 26 spm, 250m @ 28 and 250m @ 30. Row for four minutes at light pressure during the rest period.

JUNE 9

3 x 1000m / 1 min easy

Row three 1000 meter pieces. Row for one minute at light pressure between each 1000.

June 6

6 x 500m / 1 min easy

Row six 500 meter pieces. Row for one minute at light pressure between each 500.

June 1

2000 meter time trial

Row a 2000 meter time trial, going for your personal best. After you’ve rowed, enter your time in the Online Ranking and see where you stand with others of your age, gender and weight class.

MAY 30

5000m with rate changes every 1000m: 25-22-25-28-25

Row a 5000 meter piece 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.

MAY 28

High Intensity Interval Pyramid starting at 500 meters

Set your monitor for a variable interval workout as follows, with no rest between intervals: 500m, 500m, 400m, 400m, 300m, 300m, 200m, 200m, 100m, 100m, 200m, 200m, 300m, 300m, 400m, 400m, 500m, 500m. Row the first 500m at a moderate pace, then 500m at an intense pace, then 400m moderate, then 400m intense, and so on down to 100 meters, then work your way back up to 500 meters in the same manner

MAY 26

1000 meter time trial

Row a 1000 meter time trial, going for your personal best. After you’ve rowed, enter your time in the Online Ranking and see where you stand with others of your age, gender and weight class.

MAY 23

8 x 1000m / 1 min easy

Row eight 1000 meter pieces. Row for one minute at light pressure between each 1000.

MAY 16

3 x 3000m / 2 min easy

Row three 3000 meter pieces. Row for two minutes at light pressure between each piece.

MAY 12

SHORT

3 x 5 min / 2 min easy

Row three 5 minute pieces. Row for two minutes at light pressure between each piece

MAY 6

20 x 20 sec / 40 sec easy

Row twenty 20 second all-out bursts with 40 seconds of light rowing in between. If you have a lot of rowing experience, you may want to row these pieces at a slightly higher damper setting to add more of a strength-building component to the workout.

 

MAY 3

LONG

4 x 12 min with level change

Pre-set the monitor for a work time of 12:00 and a rest time of 4:00.Let your stroke rate vary as follows per interval: First interval: 5 minutes @20, 1 minute @24, 5 minutes @22, 1 minute @26 Second interval: 4 minutes @20, 2 minutes @24, 4 minutes @22, 2 minutes @26 Third interval: 3 minutes @20, 3 minutes @24, 3 minutes @22, 3 minutes @26 Fourth interval: 2 minutes @20, 4 minutes @24, 2 minutes @22, 4 minutes @26. During the rest time continue rowing at light pressure.

APRIL 15

6 x 2000m rate change 24-26 / 2 min easy

Row six 2000 meter pieces. In each piece change the rate every

 500m. The first 500m @ 24 spm. Then 500m @ 26 spm. 500m @ 24 and 500m @ 26. Row for two minutes at light pressure during the rest period.

APRIL 8

4 x 15 min with rate increase / 3 min easy

Row four 15 minute pieces. Row the first five minutes of each @ 20 spm. Then four minutes @ 22 spm, three @ 24, two @ 26 and one @ 28. Row for three minutes at light pressure during the rest period.

APRIL 5

5 x 10 min with rate increase / 4 min easy

Row five 10 minute pieces. Row the first four minutes of each @ 22 spm. Then three minutes @ 24 spm, two @ 26 and one @ 28. Row for four minutes at light pressure during the rest period.

APRIL 1

60 minutes with rate changes every 5 minutes: 22-24-26-24-22

Row a 60 minute piece at a sustainable intensity, varying your stroke rate as follows: 

row five minutes @ 22 spm, five minutes @ 24 spm, five minutes @ 26 spm then back down and so on

MARCH 24

High Intensity Interval Pyramid starting at 500 meters

Set your monitor for a variable interval workout as follows, with no rest between intervals: 500m, 500m, 400m, 400m, 300m, 300m, 200m, 200m, 100m, 100m, 200m, 200m, 300m, 300m, 400m, 400m, 500m, 500m. Row the first 500m at a moderate pace, then 500m at an intense pace, then 400m moderate, then 400m intense, and so on down to 100 meters, then work your way back up to 500 meters in the same manner

MARCH 20

3 x 6 min with Level Change

Pre-set the monitor for a work time of 6:00 and a rest time of 3:00. Let your stroke rate vary as follows per interval: First and second interval: 2 minutes @20, 1 minute @24, 2 minutes @22, 1 minute @26 Third interval: 1 minute @20, 2 minutes @24, 1 minute @22, 2 minute @26. During the rest time continue rowing at light pressure

MARCH 13 

5 x 1500m / 2 min easy

Row five 1500 meter pieces. Row for two minutes at light pressure between each 1500.

March 8

12 x 1 min / 1 min easy

Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly 

intense rowing with one minute of relaxed rowing, for a total of 24 minutes.

MARCH 4 

The 2K Rowing Plan

Devised by Gym Jones coach, Pieter Vodden, this 2k-smashing strategy takes just 11 days to complete. Repeat the whole thing until your best reaches the ‘respectable’ time of 7min 30sec.

Day 1: Row for 30sec with 90sec recovery. Start by aiming to go 150m per 30sec period and increase that by 1m per round. Take it up as far as you can – 170 is the goal.

Day 2: Rest

Day 3: Row 10 x 500m with 1 min rest. Try and hold your intended 2K split time pace – so if you’re shooting for a 7min 2K, you need to hit 1min 45 sec. On the last round go all out.

Day 4: Rest

Day 5: Rest

Day 6: Warm up for ten minutes, and then row 1,000m as fast as possible.

Day 7: Rest

Day 8: Warm up for ten minutes, and then row 1,500m as fast as possible.

Day 9: Rest

Day 10: Rest

Day 11: Warm up for 20 minutes at a slow pace, with occasional power 10s – ten hard strokes at your target 2K pace. Then row 2,000m as fast as possible.

MARCH 4

3 x 4000m rate change 24-26 / 5 min easy

Row three 4000 meter pieces. In each piece change the rate every 1000m. Row the first 1000m @ 24 spm. 

Then 1000m @ 26 spm. 1000m @ 24 and 1000m @ 26. Row for five minutes at light pressure during the rest period

FEB 27

6 x 2 min / 1 min easy

Row six 2 minute pieces. Row for one minute at light pressure between each piece

FEB 24

500m time trial

Row a 500 meter time trial, going for your personal best. After you’ve rowed, enter your time in the Online Ranking and see where you stand with others of your age, gender and weight class.

feb 20

5000m with rate changes every 1000m: 28-24-20-24-28

Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 28 spm, 1000 meters @ 24 spm, 1000 meters @ 20 spm, 1000 meters @ 24 spm, and 1000 meters @ 28 spm.

FEB 17

30 minute time trial

Row a 30 minute time trial, going for your personal best. After you’ve rowed, enter your result in the Online Ranking and see where you stand with others of your age, gender and weight class.

https://www.concept2.com

FEB 14

4 x 3 min / 2 min easy

Row four 3 minute pieces. Row for two minutes at light pressure between each piece.

FEB 9

5000m with rate changes every 1000m: 22-24-26-24-22

Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 24 spm, and 1000 meters @ 22 spm

FEB 6

4 x 1000m / 1 min easy

Row four 1000 meter pieces. Row for one minute at light pressure between each 1000.

FEB 1

2 x 2000m rate increase / 4 min easy

Row two 2000 meter pieces. In each piece the first 1000m @ 24 spm. Then 500m @ 26 spm, 250m @ 28 and 250m @ 30. Row for four minutes at light pressure during the rest period.

JAN 27

6 x 500m / 1 min easy

Row six 500 meter pieces. Row for one minute at light pressure between each 500.

JAN 25

2 x 2000m rate increase / 4 min easy

Row two 2000 meter pieces. In each piece, row the first 1000 meters @ 26 spm. Then 500 meters @ 28 spm, 250 meters @ 30 spm and 250 meters @ 32 spm. Row for four minutes at light pressure during the rest period.

AN 16

1000 meter time trial

Row a 1000 meter time trial, going for your personal best. After you’ve rowed, enter your time in the Online Ranking and see where you stand with others of your age, gender and weight class

JAN 14

5 x 6 min / 1 min easy

Row five 6 minute pieces. Row for one minute at light pressure between each piece.

JAN 7

3 x 4000m rate change 24-26 / 5 min easy

Row three 4000 meter pieces. In each piece change the rate every 1000m. Row the first 1000m @ 24 spm. Then 1000m @ 26 spm. 1000m @ 24 and 1000m @ 26. Row for five minutes at light pressure during the rest period.

JAN 3 

3 x 1500m / 3 min easy

Row three 1500 meter pieces. Row for three minutes at light pressure between each 1500.

DEC 28

4 x 4000m / 3 min easy

Row four 4000 meter pieces. Row for three minutes at light pressure between each piece.

DEC 24

3 x 15 min with rate increase / 3 min easy

Row three 15 minute pieces. Row the first five minutes of each @ 20 spm. Then four minutes @ 22 spm, three @ 24, two @ 26 and one @ 28. Row for three minutes at light pressure during the rest period

DEC 16

5 x 2000m / 2 min easy

Row five 2000 meter pieces. Row for two minutes at light pressure between each 2000.

DEC 14

28 minutes with rate increase

Row a single 28 minute piece. Row the first seven minutes @ 18 spm. Then six minutes @ 20 spm, five @ 22, four @ 24, three @ 26, two @ 28 and one @ 30.

DEC 12 

Row /  500m (Bike 1000m)

5 two-handed KB swings

5 single-handed KB swings

5 two-handed upright rows

5 single-handed upright rows

5 single-handed cleans

5 single-handed snatch

5 goblet squats

DEC 9

Stroke pyramid: 1,2,3…15…2,1 / 3 light

Row a pyramid of hard strokes from one to 15 with three light strokes between each set. So one hard followed by three light. Then two hard followed by three light. Three hard, three light. 4/3. 5/3. 6/3 through to 15 hard, 3 light and then back down. 14/3. 13/3 and so on to 1/3

DEC 7

4 x 3000m / 4 min easy

Row four 3000 meter pieces. Row for four minutes at light pressure between each piece.

DEC 5

5 x 1000m / 1 min easy

Row five 1000 meter pieces. Row for one minute at light pressure between each 1000.

NOV 30

10,000 meter time trial

Row a 10,000 meter time trial, going for your personal best. 

NOV 28

4 x 1500m / 1 min easy

Row four 1500 meter pieces. Row for one minute at light pressure between each 1500.

NOV 25

6 x 2000m rate increase 20-26 / 2 min easy

Row six 2000 meter pieces. In each piece the first 1000m @ 20 spm. Then 500m @ 22 spm, 250m @ 24 and 250m @ 26. Row for two minutes at light pressure during the rest period.

NOV18

2 x 10,000m / 6 min easy

Row two 10,000 meter pieces. Row for six minutes at light pressure between each piece.

NOV 15

5 x 500m / 2 min easy

Row five 500 meter pieces. Row for two minutes at light pressure between each 500.

NOV 12

3 x 5000m with rate changes every 1000m: 22-24-26-24-22 / 3 min easy

Row three 5000m pieces at a sustainable intensity, varying your stroke rate in each piece as follows: row 1000 meters @ 22 spm, 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 24 spm, and 1000 meters @ 22 spm. Row for three minutes at light pressure between each piece.

NOV 9 

3 x 3 min / 2 min easy

Row three 3 minute pieces. Row for two minutes at light pressure between each piece

NOV 6

5 x 2000m rate change 24-26 / 2 min easy

Row five 2000 meter pieces. In each piece change the rate every 500m. The first 500m @ 24 spm. Then 500m @ 26 spm. 500m @ 24 and 500m @ 26. Row for two minutes at light pressure during the rest period.

NOV 3

12 x 250m / 45 sec easy

Pre-set a work distance of 250 meters and a rest time of 45 seconds. Row 12 intervals at a challenging intensity, with light rowing between pieces.

OCT30

8 x 1000m / 2 min easy

Row eight 1000 meter pieces. Row for two minutes at light pressure between each 1000

OCT 29  GOOD WORKOUT NO REST TIME

ROW 1000 M     100  KB AROUND TO STALL  

ROW 900 M       90  KB SWINGS

ROW 800 M.      80  PLANK  JACKS  

ROW 700 M.      70 BODY SQUATS

ROW 600M         60 KB SWINGS

ROW  500 M       50 M /CLIMBERS 

ROW 400 M       40 PUSH UPS 

ROW 300 M       30 LEG RAISE 

ROW 200           20 KB GOBLET SQUATS 

ROW 100 M       10 KB  PULL UPS 

OCT 25

6 x 2000m rate change 24-26 / 2 min easy

Row six 2000 meter pieces. In each piece change the rate every 500m. The first 500m @ 24 spm. Then 500m @ 26 spm. 500m @ 24 and 500m @ 26. Row for two minutes at light pressure during the rest period.

OCT 21

20 x 20 sec / 40 sec easy

Row twenty 20 second all-out bursts with 40 seconds of light rowing in between. If you have a lot of rowing experience, you may want to row these pieces at a slightly higher damper setting to add more of a strength-building component to the workout.

OCT 17

Row/Push up Workout

Row 1,000 meters

20 hand-release pushups

Row 750 meters

30 hand-release pushups

Row 500 meters

40 hand-release pushups

Row 250 meters

50 hand-release pushups

OCT 13

3 x 6000m / 4 min easy

Row three 6000 meter pieces. Row for four minutes at light pressure between each piece.

OCT11

3 x 1000m / 2 min easy

Row three 1000 meter pieces. Row for two minutes at light pressure between each 1000.

OCT 8 MONDAY

3 x 2000m / 3 min easy

Row three 2000 meter pieces. Row for three minutes at light pressure between each 2000

OCT 4

500m Row

50  Sit-ups

400m Row

40  Sit-ups

300m Row

30  Sit-ups

200m Row

20 Sit-ups

100m Row

10 Sit-ups

OCT 1

3 x 8 min / 4 min easy

Row three 8 minute pieces. Row for four minutes at light pressure between each piece.

SEPT 28

4 x 1000m / 1 min easy

Row four 1000 meter pieces. Row for one minute at light pressure between each 1000.

SEPT24

2 x 2000m rate increase / 4 min easy

Row two 2000 meter pieces. In each piece the first 1000m @ 24 spm. Then 500m @ 26 spm, 250m @ 28 and 250m @ 30. Row for four minutes at light pressure during the rest period

SEPT 21

5 x 5 min / 3 min easy

Row five 5 minute pieces. Row for three minutes at light pressure between each piece.

SEPT 19

The Damper and Drag of Olympian

By Concept2

Jul 30, 2018

Concept2 generally recommends a damper setting on the indoor rower between three and five. Damper Setting is not resistance. The damper controls the air flow into the flywheel. It affects the feel of the stroke, but does not directly determine the resistance—which is generated by the speed of the rotating flywheel. A setting of “10” is not “better” nor indicating strength or speed. In fact, we asked some of our favorite Olympians and coaches what damper setting they use and why. The answers and their reasoning, below, may surprise you.

The athletes we interviewed prefer to adjust their indoor rowers to a specific drag factor instead of to a damper setting. Drag factor is recalculated on every run-down of the flywheel and takes local conditions into account. Indoor rowers adjusted to the same drag factors will feel similar, regardless of what damper setting is used to achieve that drag. It is important to note that the Performance Monitor self-calibrates, so regardless of damper setting or changing conditions, your true effort is measured. Here’s how to Display Drag Factor on your Performance Monitor.

Eric Murray, New Zealand, 2012 and 2016 Olympic Champion, Men’s Pair

“When I used the Concept2 Indoor Rower I always used a 130 drag. To be honest, that number just comes from the New Zealand program and it was a standard when I first started looking to make the team as a junior. The 130 number would be what you would have to do a trials erg on. So it just became a norm for all the training and pieces and ultimately the 2000 meter pieces we did.

We played around at times with different damper in training. We spent a lot of time doing it on ‘1’ and really feeling the speed on the flywheel. It teaches you to really be connected and not have too much slip around the front, or you miss the speed for the stroke. We did more of that than power strokes. Most of the power strokes we did were with bungees on the water.

So 130 was the magical number I did everything at. All my long distance World Records I’ve got were at 130 and my 2k was at 130. It’s an interesting thought as to what people do around the world and I would say it’s very specific to people’s abilities and strengths and the ways they row the machine.”

What about a damper setting of 10?

“10 serves a purpose for the VERY strong blokes who can produce the power. It is impressive to watch them do that.”

What workouts (if any) have you done at a damper setting of 10?

“Only ‘power strokes’ like one minute on, one minute off, and changed the damper in between while we were paddling.”

Caryn Davies, USA, Two-time Olympic Champion, Women’s Eight

For your workout, what’s your damper setting?

“My drag factor is around 125, which usually works out to a damper setting around 4. I always use the drag factor and not the number on the damper to set up the machine because the damper setting varies a lot depending on how new the erg is and how clean the cage.”

Why 125?

“Long ago someone told me that drag 120 was appropriate for women—as I remember, it was the junior team coach. I did a lot of erging back then, and it became what I’m used to and comfortable with. As I got bigger and stronger I bumped it up a bit, but not much. Ultimately I don’t really think it matters what you use—within a reasonable range—as long as you’re consistent.”

What settings would you recommend for training and racing?

“I recommend using a damper setting that sets the drag around 120-135 (depending on how big and strong the athlete is). That’s what I use for myself. 120-135 is what I would call the ‘normal’ range for rowing. If you get too much outside that, either on the light or the heavy side, I think you’ll find you get diminishing returns and increased fatigue. But most of all, you should test using the same setting you train with because that’s what your muscles have adapted to.”

What about a damper setting of 10?

“Damper setting of 10 is a recipe for injury.”

What workouts have you done at a 10?

“I’ve done an on/off short interval workout at 10. I had to be very cognizant of the pickup so as not to hurt myself.”

Gevvie Stone, USA, Silver Medalist, 2016 Rio Olympics, Women’s Single

“I use the calculated drag more than the damper. I look for a drag of about 112 (though I’ll go up to 115 for low rate—capped pieces—24 and below) and adjust the damper to hit that 112 (which is usually around 3).”

What workouts have you done at a 10?

“None! That’s a recipe for injury. I have done plenty of workouts on ‘0’, which were required in college for athletes with any rib or back tenderness.”

Linda Muri, Coach at Rocket Science Rowing and US National Team Coach

For your workout, what’s your damper setting?

“115. It’s slightly lower than what I used as an athlete on the national team (1991-2000 US National Team Lightweight); mainly, though, I use this number now because I can’t make as big an impulse (as I used to) to keep the flywheel moving smoothly on each stroke. Even though I row a single, a slow boat with a slow pick up, I’m not trying to hammer the drive right after the catch. This setting feels similar to me.

I don’t change it regardless of my workouts the same way I also don’t change the rigging in my single for different workouts.”

As a coach, what damper and drag setting do you recommend?

“Depending on the strength and skill of my athletes, as well as the speed of their boat class, I might go as high as 120-125. They might be better suited to a stronger pick up on the drive which would lend itself to a higher drag setting.”

What workouts have you done at a 10?

“Only a very specific power workout. Go max power for 10 strokes. Starting every 60 seconds, no matter how long the 10 strokes take, do 90% max watts for 10 strokes. When watts drop below 90% for two intervals, you’re done. Otherwise, continue for a total of 20 intervals. This is done with a drag factor set at 200 (or damper setting of 10). Every stroke is full slide. This would be like doing a bungee row on the water.” (Adapted from an Ed McNeely workout.)

“I do not do general workouts at a damper setting of 10.”

Todd Kennett, Cornell University, Spirit of ’57 Director of Rowing, Head Coach of Heavyweight Rowing

For your workout, what’s your damper setting?

“I use drag factor because most ergs get dirty and the older they get, the dirtier they get, which means damper settings are not the same. Drag factor, from what I gather, is. So for 30 minutes or any long steady state workout I like 140. It’s enough resistance you have to work, but not so heavy that it becomes just a strong man contest. When I was younger I loved heavy settings because I had the raw power to just crank and it worked great. The older I get, I tend to let my cardio carry me more than my power.”

How do you use drag factor in workouts?

“I have a number of workouts where I switch it up. For instance, I have a power workout where I put the vent all the way up to 10 and use the erg like a lifting machine. Vent 10, 20 stroke pieces as hard as I can pull with a low stroke rating. Yup, it hurts, but it’s a great power workout. For high stroke rating work, I put the vent real low, and ‘tap it along’, then add the juice later in a different practice. If I am recovering from an injury, I may also put the vent real low to change the load. I use the vent occasionally to help me make things harder, or easier, or work on my rowing pathway and speed. The vent makes the erg into a tool to work on different aspects of the stroke and race.”

SEPT 16

2 x 2000m rate increase / 4 min easy

Row two 2000 meter pieces. In each piece, row the first 1000 meters @ 26 spm. Then 500 meters @ 28 spm, 250 meters @ 30 spm and 250 meters @ 32 spm. Row for four minutes at light pressure during the rest period.

SEPT 13

5 x 3 min / 1 min easy

Row five 3 minute pieces. Row for one minute at light pressure between each piece.

SEPT 11

9 x 1 min 40 sec / 20 sec easy with a longer 2 min rest at the halfway point.

Row nine intervals of 1 minute 40 seconds, with 20 seconds of rest in between each piece with the exception of 2 minutes of rest after the fifth interval.

SEPT 9

40 minutes with rate change 22-24

Row a 40 minute piece at moderate intensity, changing stroke rate every two minutes as follows: start at 22 spm, then 24 spm, back to 22 spm and so on

SEPT 7

500 M  ROW  

50 BODY SQUATS

400 M ROW 

40 SIT UPS 

ROW  300 M

30 PUSH UPS 

ROW 200 M

20 ALT LEG LUNGES

ROW 100 M

10 BURPEES

SEPT 1 

4 x 1000m / 2 min easy

Row four 1000 meter pieces. Row for two minutes at light pressure between each 1000.

AUG 28

8 x 500m / 1 min easy

Row eight 500 meter pieces. Row for one minute at light pressure between each 500.

AUG 23

5 x 2000m / 2 min easy

Row five 2000 meter pieces. Row for two minutes at light pressure between each 2000.

AUG 17

500 M  ROW  

50 BODY SQUATS

400 M ROW 

40 SIT UPS 

ROW  300 M

30 PUSH UPS 

ROW 200 M

20 ALT LEG LUNGES

ROW 100 M

10 BURPEES

AUG 14

BATTLE ROPES & KB SWINGS

WORLOUT  8 MIN 

TIME O:00 BATTLING ROPES 20 REPS 

1:00 HEAVY TWO HAND KB SWINGS 20 REPS 

2:00 BATTLING ROPES  20 REPS 

3:00 HEAVY TWO HAND KB SWINGS 20 REPS

4:00 BATTLING ROPES  20 REPS

5:00 HEAVY TWO HAND KB SWINGS 20 REPS

6:00 BATTLING ROPES  20 REPS

7:00 HEAVY TWO HAND KB SWINGS 20 REPS

AUG 9

ROWING 

1 A-ROW  200 M

1 B – KB SWINGS 15 REPS 

2 A- ROW  400 M 

2 B -ONE KB PRESS 15 REPS 

3 A -ROW 800 M 

3 B -KB SWINGS 15 REPS 

4 -ROW 1000 M

REPEAT THIS  3 TIMES 

AUG 7

ROW ROW YOUR KB 

ROUND #1

ROW 1500  M

15 KB SWINGS

15 HIGH PULLS LH/RH 

10 PLANK JACKS 

15 KB SWINGS

ROUND #2

ROW 2000 M

15 KB SWINGS

15 KB PRESS

10 PUSH UPS 

10 PLANK JACKS 

15 KB SWINGS

ROUND #3

RWO 3000 M

15 KB SWINGS

15 SUMO HIGH PULL 

20 KB TRICEPS  PRESS

15 KB SWINGS

AUG 1

LONG

2 x 6000m rate increase 22-26 / 4 min easy

Row two 6000 meter pieces. In each piece the first 3000m @ 22 spm. Then 2000m @ 24 spm and 1000m @ 26. Row for four minutes at light pressure during the rest period

JULY 28

ROWING 

1 A-ROW  200 M

1 B – KB SWINGS 15 REPS 

2 A- ROW  400 M 

2 B -ONE KB PRESS 15 REPS 

3 A -ROW 800 M 

3 B -KB SWINGS 15 REPS 

4 -ROW 1000 M

REPEAT THIS  3 TIMES 

july 24

ROWING 

1 A-ROW  200 M

1 B – KB SWINGS 15 REPS 

2 A- ROW  400 M 

2 B -ONE KB PRESS 15 REPS 

3 A -ROW 800 M 

3 B -KB SWINGS 15 REPS 

4 -ROW 1000 M

REPEAT THIS  3 TIMES 

JULY21

MEDIUM

6 x 3 min / 2 min easy

Row six 3 minute pieces. Row for two minutes at light pressure between each piece.

july 18

MEDIUM

12 x 500m / 2 min easy

Row twelve 500 meter pieces. Row for two minutes at light pressure between each 500

JULY 16

MEDIUM

10,000m with rate changes every 2000m: 22-24-26-28-24

Row for a total of 10,000 meters at a sustainable intensity, varying your stroke rate as follows: row 2000 meters @ 22 spm, 2000 meters @ 24 spm, 2000 meters @ 26 spm, 2000 meters @ 28 spm, and 2000 meters @ 24 spm.

july 13

LONG

5 x 10 min / 2 min easy

Row five 10 minute pieces. Row for two minutes at light pressure between each piece.

JULY 11

LONG

3 x 20 min / 2 min easy

Row three 20 minute pieces. Row for two minutes at light pressure between each piece.

July 9

MEDIUM

4 x 6 min / 2 min easy

Row four 6 minute pieces. Row for two minutes at light pressure between each piece.

JULY 6

SHORT

6 x 20 sec high intensity intervals

Set your monitor for a time intervals of 20 seconds with no rest. Row 20 seconds at an intense pace, then 20 seconds at a moderate pace. Do this 5 more times for a total workout time of 4 minutes

july 3

MEDIUM

4 x 2000m / 1 min easy

Row four 2000 meter pieces. Row for one minute at light pressure between each 2000.

july 1

SHORT

High Intensity Interval Pyramid starting at 250 meters

Set your monitor for a variable interval workout as follows, with no rest between intervals: 250m, 250m, 200m, 200m, 150m, 150m, 100m, 100m, 150m, 150m, 200m, 200m, 250m, 250m. Row the first 250m at a moderate pace, then 250m at an intense pace, then 200m moderate, then 200m intense, and so on down to 100 meters, then work your way back up to 250 meters in the same manner.

June29

MEDIUM

5 x 6 min / 2 min easy

Row five 6 minute pieces. Row for two minutes at light pressure between each piec

June 29

SHORT

4 x 1000m / 2 min easy

Row four 1000 meter pieces. Row for two minutes at light pressure between each 1000.

June 26

LONG

2 x 40 min / 5 min easy

Row two 40 minute pieces. Row for five minutes at light pressure between each piece

 June25

MEDIUM

6 x 1000m / 2 min easy

Row six 1000 meter pieces. Row for two minutes at light pressure between each 1000.

JUNE 24

5 x 10 min with rate increase / 4 min easy

Row five 10 minute pieces. Row the first four minutes of each @ 22 spm. Then three minutes @ 24 spm, two @ 26 and one @ 28. Row for four minutes at light pressure during the rest period

June 23

4 x 15 min / 4 min easy

Row four 15 minute pieces. Row for four minutes at light pressure between each piece

JUNE 19, 2018

Indoor Rowing Workout

5 x 750m / 1 min easy

Row five 750 meter pieces. Row for one minute at light pressure between each 750.2 x 12 min / 6 min easy

Row two 12 minute pieces. Row for six minutes at light pressure between each piece.

60 minutes with rate changes every 5 minutes: 22-24-26-24-22

Row a 60 minute piece at a sustainable intensity, varying your stroke rate as follows: row five minutes @ 22 spm, five minutes @ 24 spm, five minutes @ 26 spm then back down and so on.

june 11

3 x 750m / 2 min easy

Row three 750 meter pieces. Row for two minutes at light pressure between each 750

 JUNE 10

5000m with rate changes every 1000m: 26-24-22-24-26

Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 26 spm, 1000 meters @ 24 spm, 1000 meters @ 22 spm, 1000 meters @ 24 spm, and 1000 meters @ 26 spm.

MAY 27

500 METERS  ROW

50 KB SWINGS 

400 M ROW 

40 KB SWINGS 

300 M ROW 

30 KB SWINGS  

200 M ROW 

20 KB SWINGS 

100 M ROW 

10 KB SWINGS 

300 M ROW 

30 KB SWINGS 

200 M ROW 

20KB SWINGS 

What Does a Rowing Machine Do For Your Body?

“What does a rowing machine do for your body?”

Is this the thought that runs through your mind as you walk past one in the gym?

Each piece of equipment in a gym has a specific purpose for your body.

So you begin to go through each piece.

Free weights and weight machines are for strength training. Treadmills, ellipticals and bikes are for cardiovascular exercise.

But rowing machines? What is their purpose?

If you don’t know, you’re not alone! Apparently most people are unaware of what it does for your body because I rarely see anyone in a health club using them.

Simply put – a rowing machine is your body’s best friend. They give your entire body a thorough workout inside and out (literally).

Here’s a short list of what a rowing machine does for your body:

A Rowing Machine Provides a Full-Body Workout

One of the rowing machine’s claims to fame is it’s fantastic for working out your whole body.

Your upper and lower body are required to complete a full rowing stroke. This is a good and bad thing depending on how you look at it.

It’s a good thing because you’ll be getting a solid workout that’s guaranteed to get you sweating.

It’s a “bad thing” because unlike an elliptical, you can’t cheat! Meaning, on an elliptical you can let go of the handles to give your arms a rest but still “keep going”.  On a rowing machine, you must use your entire body to complete a full stroke every time!

Okay, it’s not really a “bad thing”! It’s really a good thing since the rower forces you to give it your all, the whole time, without taking any shortcuts!

A rowing machine is one of the few machines on the market that truly works out your entire body.

Muscles Worked on Rowing Machine

The images below highlight the phases of a rowing motion and the muscles engaged during a single rowing stroke

The “Catch”- Muscles worked:  Erector Spinae, Gastrochnemius and Soleus, and Hamstr

Start of The “Drive”-  Muscles worked:  Erector Spinae, Rhomboids, Quadriceps, Gastrochnemius and Soleus, and Hamstrings

The “Drive”-  Muscles worked:   Erector Spinae, Rectus Abdominus, Triceps, Rhomboids, Deltoids, Trapezius, Pectoralis Major, Wrist Extensors and Flexors, Quadriceps, Glutes, Hamstrings, and Gastrochnemius and Soleus.

WORKOUT [ GO TO WORKING VIDEOS ]

WARM UP 5 MIN DO FOLLOWING EXERCISES IN THE ORDER SHOWN 

ROW 100  METERS 

10 BODYWEIGHT SQUATS  

ROW 200 METERS 

10 BODYWEIGHT SQUATS 

20 ALTERNATING REVERS LUNGES  

10 KNEELING BICEPS CURL TO OVERHEAD  PRESS 

DO 3 TOTAL ROUNDS RESTING WHEN NEEDED