How to get the most out of your concept2 rows

This is a short write up on how I structure my rows using intervals. Simple and easy to perform two times a week.

The first twenty minutes

The first twenty minutes are the ones for cardio training in which you get the most band for the buck. There is an entire book that has been written about it.

Therefore, when you start rowing, make this your minimum goal. It does not matter how fast you go when you are a beginner. Just get your 20 minutes in and take a note of how far you rowed.

Next time, try to row a little further in the same time. Rinse and repeat until you are able to do 3000m or more in this time frame.

High-intensity interval training (HIIT)

High-intensity interval training or short HIIT is a trend which got more popular because of kettlebells and Crossfit. Jim Wendler likes to say that the terminology stinks and we should call it what it is, interval training.

If you have to point out that interval training is high intensity there was something wrong with how it was taught in the first place.

Interval training helps you to get better and push yourself. I like to do 5 minutes of normal rowing followed by one minute of all guns blazing. Once you improve you can change the split.

The idea is that you almost empty the tank and still keep going afterward so in the 20 minutes you would have four intervals.

Setting up the rower

I like to put the rower on difficulty ten. It depends on what you can move comfortably for 20 miles to 45 minutes.

Once that is done adjust the foot pedals so that your toes are slightly sticking ng out on the top of the footrest.

This will help you to gain the best leverage. With good leverage, you can go harder for longer.

Your first test

The first time you get on the rower go at a moderate pace somewhere between 100 to 140 bpm. Keep track of how far you row. The next time you want to beat the distance.

Pay attention to not overdo it. Progress is all about pushing yourself without breaking.

The structure of your row

The structure is very simple

5-minute row
1-minute sprint
5-minute row
1-minute sprint
5-minute row
1-minute sprint
Sprint to goal

This is the best split I have found. Do as you did in the test. The difference is now that at the end you will sprint until you have beaten your former distance. Proceed like this to get better.

Conclusion

Do intervals and prolong the session from twenty to forty minutes successively. In the end, the goal is to get a 10k to 12k row in in forty minutes. I currently get 8 in 30 minutes a down.