The Very First Row.
Resist the temptation to row for 30 minutes the first time on the machine. We recommend starting with no more than 3-5 minutes at a time. Then take a break to stretch and walk around. If you feel good – do up to 4 of these short intervals of rowing.
The Second Row.
Begin experimenting with stroke rate and power. Stroke rate is your cadence in strokes per minute. It is displayed in the upper right corner of the Performance Monitor. Power is how hard you are pulling. It is displayed in a choice of units in the central display area : watts, calories, or pace. Try some 3 minute intervals of rowing, varying stroke rate and pace, as described below.
3 min at 20 spm, comfortable effort; 1 min rest
3 min at 22 spm, harder effort; 1 min rest
3 min at 24 spm comfortable; 1 min rest
3 min at 24 spm, harder, 3 min rest.
End with 10 minutes of steady state rowing at whatever spm and power are comfortable.
Be sure to note the power and spm you settle on – you will use it next workout.
The Third Row.
Introduce longer rowing with stroke rate variation.
Do four 5 minutes pieces, varying the stroke rate as follows:
20 spm for first 2 minutes
22 spm for next 2 minutes
24 spm for last minute.
Then rest by rowing very easily for 2 minutes, before starting the next 5 minute piece.
Your work pace should be faster than your 10 minute pace from last workout
The Fourth Row.
Longer steady rowing.
Two 10 minute pieces with 3 minutes rest in between.
Try to go a little faster than you did for the 10 minute piece in workout 2. Stroke rate 20-24 spm.
The Fifth Row.
Short intervals for variety and for a chance to see how fast a pace you can achieve.
Row 1 minute hard, 1 minute easy for a total of 20 minutes.
Watch the central display for your pace. Stroke rate 20-24.
Record your paces after the workout using the recall/memory function on the Performance Monitor.
30 minutes, non-stop.
Definitely record your total meters rowed for this piece. You should repeat this workout periodically, every few weeks, to see how you are progressing. You can also enter it in the Concept2 Online Ranking!