Posted: 10/30/2009 4:01:20 PM EDT
|
Got myself a Concept II rower for a good price of ebay a while ago. Looking for suggestions for workouts. Main goals are to use it to keep off fat, not looking to be a olympic rower or anything.
So far been doing: 5x200m rows with a 1/2 work/rest ratio Tabatas (don't always get to 8 sets) 30 sec sprints/1 min rest 30 sec on/30 sec off Any other suggestions? |
|
5000 meters is really good distance to train at for me. I bought one in May and have been shooting for a sub 20:00 5000 meter row, best time so far 20:19. Basically, you have to be able to do 10, 500 meter rows back to back at 2 minutes or less.
I also do some 30-minutes rows. I do two differant intervals, one is a 3:30row/1:30rest and do 4 intervals, I try and keep the 3:30 under 2:00/500m. The other is a 1:10row/:50resy and try to keep it under 1:50/500m. I row at a resistance level of 6 mostly. On the intervals, I keep rowing just at a much slower pace "active resistance". That is what I have learned over the last 243,000 meters(since may), I think you get a free shirt and stuff once you hit a 1,000,000 meters. |