Concept II Rower Workouts

 












Interval Sprints
Sprinting, in one form or another, should be done once per week.

Warm Up

• 250 Meters, at a slow pace
• Stretch
• Another 250 Meters, at a slow pace

Beginner

• 15 second sprint, followed by 45 seconds of Rest. Repeat every minute on the minute for 6 rounds, progressing to 9 or 10 rounds, and or adjust the interval to 20/40
  
• Use either the "Watts" or "500/M" settings to gauge you intensity level
  

Intermediate

• 30 second sprint, followed by 30 seconds of Rest. Repeat every minute on the minute for 9 or 10 rounds
• Use either the "Watts" or "500/M" settings to gauge you intensity level

Tabata Sprints (Advanced)

• 20 Seconds of ALL-OUT Effort, followed by 10 seconds of Rest. Repeat 8 x for a total of 4 minutes
• It does not matter which setting you use. If you are truly going ALL OUT, you will not be looking at it anyway. You will be going into survival mode!!!
  

Power Rowing (My personal favorite)

• Using the "Watts" setting, row as hard and powerfully as you can for 15- 20 seconds. Try to get the highest wattage number you can. Do this for 10 rounds
  
• Take your highest and lowest score, and discard the the others. Your goal is to beat that the next time

250 Meters Sprints

• Using the 500/m setting do 5-7 Rounds as fast as you can, with 1 minute breaks between sets
• Take your best and worst time, and discard the the others. Your goal is to beat that the next time

500 Meter Psuedo Sprints

• Using the 500/m setting do 5-7 Rounds as fast as you can, with 1 minute breaks between sets
• Take your best and worst time, and discard the the others. Your goal is to beat that the next time

5000 Meters

• For time

Cool Down

• 500 Meters, at a slow pace
• Stretch