Your St. Patrick’s Day Playlist Is Here!

Get your St. Patrick's Day row on! Irish pub songs and modern melodies combine in TWO great rowing playlists. #rowing #stpatricksday #fitness #workout #playlist

 

St. Patrick’s Day playlist anyone? How about two? Because the only thing better that one St. Patrick’s Day playlist is two!

 

We couldn’t decide which workout and playlist we wanted to do more in advance of the corned beef and cabbage. So we decided not to decide! Instead, we made one grouping that’s a standard playlist and another to fuel your best interval workout.

 

Both lists combine classic Irish pub songs and more popular music by Irish artists. Leprechaun-approved, and we hope you’ll like them too! If you have suggestions for songs we should add, post them in the comments and we’ll give them a listen.

 

ABOUT THE PLAYLISTS’ TEMPO

 

In general, we’ve tried to respect the guidance to keep the beats per minute around 100-120 for rowing, with some latitude to bump it up when the band really gets going. Mostly though, we think you’ll find that music that’s too fast will result in bad rowing and fewer meters than you might expect.

 

St. Patrick’s Day Row Playlist

 

The main list, St. Patrick’s Day Row, is set up so you can “press play” and get a few minutes of warmup before getting into a generally higher-tempo workout for about an hour.

 

 

St. Patrick’s Day Intervals Playlist

We also created a separate playlist, St. Patrick’s Day Intervals, that allows you to do about a half hour of intervals of 3 minutes of work with equal amounts of paddle rest (no-pressure rowing). If you want a workout where you can just hit “play” and go (starting with a bit of warmup), that would be the one.

 

 

Try both and let us know what you think!

 

Want some killer workouts to go with your new St. Patrick’s Day playlist? Download our free #GetFlywheelFit workout set. 11 workouts to keep you sweating, and guaranteed to bring you luck! ERIN GO ROW!

 

Interval Workout: Balls to the Wall

If you have 15 minutes you have time to work out. Do this interval workout with the rowing machine, SkiErg or BikeErg, or all three. Want more workouts like this? Get our free workout set #GetFlywheelFit: http://bit.ly/GetFlywheelFit #crossfit #rowing #workout #skierg #workout #fitness #rowingmachine #rowingworkout #ucanrow2

 

If you have 15 minutes (plus a few more to warm up), you have time to work out! This interval workout will do the trick.

 

The key to killing it on a workout like this is going hard from the get-go. That’s why you want to take at least a few minutes to warm up and get a sweat rolling first.

 

Once the workout starts, it’s on! Take breaks as needed but you’re aiming to get breathless. “Work until you can’t, rest until you can,” is your guiding phrase.

 

You can use the rowing machine, SkiErg or BikeErg, or a combination of the three. Just make sure you’re breathing hard on those pieces, as well as on the off-erg exercises. 

 

If you’re rowing on a Concept2 machine, use the Undefined Rest feature to make working through the rounds a breeze. 

 

GET AFTER IT!!

 

Terms you might need to know:

 

AMRAP: As Many Rounds As Possible in the time of the workout

Lunges/squats: The squats are an option for “scaling,” or making the workout a bit easier (or simply giving an option for a different move if, for example, lunges don’t work for you).

OH press: Overhead press. You can use dumbbells, kettlebells or a barbell. Aim to push the weight above your head, until your arms are straight and even with your ears. 

 

Want more workouts like this? Get our free workout set #GetFlywheelFit: 

 

SEND ME THE WORKOUTS!  

 

Questions? let us know in the comments. If you try the workout we’d LOVE to hear your feedback, too! 

 

Concept2 Rower Workout: Triple Trouble

This Concept2 rower workout will keep your muscles guessing. Burn fat and build strength by using all the cardio erg options plus strength moves, or just use the rower. Either way is good!

 

Equipment needed: Concept2 rower, SkiErg, BikeErg.  Dumbbells; kettlebells; TRX, rings or a pull-up bar

 

This is a killer workout especially if you have the Concept2 rower, SkiErg and BikeErg.  No problem though if you don’t have all three, just use whatever you have it’ll still be a great sweat.  If you have access to a TRX strap you can use that in place of the ring rows and do a TRX row instead, which is a great option to scale the move to any ability level.

 

To be clear, in between the 3-minute cardio intervals, you’ll do descending amounts of reps on each round.  So it’s 10 reps of everything on the first round, then 8 on the second, and 6 on the third.

 

The fact that you’re dropping down in volume means you might be able to up your effort on the Concept2 rower or other cardio. Or try increasing the weight on at least a few of the reps as you go through the workout.  We usually have a couple of options of weights of kettlebells for the goblet squats, for example.  As soon as we fail at one weight, we immediately set it down and pick up the lighter weight to keep going.

 

With only 3-minute rounds on the Concept2 rower, you should be able to push hard (whatever that looks like for you).  You want to be at a point where you could give one- or two-word answers to a question, but you’d rather not.  A racing start will help you get the flywheel moving quickly so you can make the most of your interval.

 

Want more interval workouts like this? We have lots you can grab for free in our Workouts section.  Or, if you’re ready to level up to a done-for-you training program, check out #MeterMonster and #FlywheelFrenzy, our 4-week rowing workout programs.

 

Try this and let us know how it goes in the comments.  We can’t wait to hear!

 

Tricks to Dominate Endurance Rowing Workouts

Updated April 14, 2018

Endurance rowing workout

 

 

Not gonna lie, when people walked into the Bodyshop and saw a version of the workout above, their faces dropped.  500m – 750m – 1000m – 2000m and back down the pyramid.  Seven total rounds and close to 10,000 meters when all is said and done.

 

Endurance rowing.  Character builder.  “Ugh,” (said some).

 

When you’re used to rowing intervals of 500m or just a couple of minutes that’s A LOT of work.  Some of us would rather stick hot needles in our eyes than row or SkiErg that much!

 

Endurance rowing workouts are both a physical AND mental challenge, they take a longer time to do and they can be suuuuper boring.  That’s IF you don’t have the tricks we’re about to give you.

whAT’S SO GREAT ABOUT ENDURANCE ROWING?

 

WE GET IT,  but there are a lot of good reasons to press on and do a workout like this.  Among them:

 

  • Endurance building: Monster-meter workouts like these help build cardio endurance that gives you a good base to work from, even when you’re more focused on shorter, high-intensity workouts.
  • Weight loss: When weight loss is your goal, some longer rowing workouts are in order (once you’ve built up enough cardio base to push yourself for lengthier intervals)
  • Cross training: Steady-state or interval rowing is great if you’re cross-training for another sport or working on your general fitness.
  • One-stop workout shopping: Rowing-only workouts are one-stop-shopping.  They work virtually every muscle on every stroke, without the need for any other equipment.
  • Meter munching: It’s the best way to grab lots of meters in a rowing competition like the Concept2 challenges.
  • Mental toughness: Having the ability to guts it out on a difficult workout (long OR short) builds mental muscle we can use when the going gets rough elsewhere.  There’s nothing like being able to tell yourself, “If I can get through 10K (or 2K) I can get through this, too.”

 

For some people, simply rowing the distances would be challenge enough.  Visit our RowStrong group on Facebook and you’ll find people who relish rowing 10K daily just for fun.

 

For the rest of us though, some additional distraction is in order.  Read on…

 

hacks to bring the magic to a long rowing workout

 

Endurance rowing workouts are as much a mental challenge as they are physical.  The key to making this kind of workout not just doable – but dare we say it, FUN – is to break up the meter pieces and do each one differently.  It’s also a great time to work your technique.  Be creative!

 

Here’s how we did this one at the Bodyshop.  As you’ll see, it was actually eight intervals, so if you do the workout in the photo you get a bit of a break.  Ha!

 

Monster Meter Pyramid Workout – Bodyshop Version

Start rowing, or set your monitor for the intervals below (intervals>variable on a Concept2 monitor), with 1:30 paddle rest in between each.  Keep your strokes per minute between 22 and 28.

Vary your effort throughout – as suggested below – but challenge yourself to stay within your split or pace goal for each distance.  For example, your 500m split should be faster than your 2000m split since the 500 is shorter and you can be more intense.

 

500m – Do a Pick Drill warmup if you’re rowing, or a straight warmup if you’re skiing the workout

1000mTechnique focus: Begin to build power and find your 70-80 percent effort level.  Focus on key technique elements like hip swing, cycling the hands quickly through the finish, keeping the handle straight through the stroke, etc.

1500m – Split focus: Divide the piece into three 500m sections and aim to lower your split every 500m piece

2000m – Interval focus: Row 30 seconds on at 26-28 spm, 30 seconds off at 20-22 spm

1500m – Stroke rate focus: Divide the piece into 3 500m sections (or six 250m sections) and increase your stroke rating every time

1000m – Interval focus: Rolling 100s.  100 meters hard, 100 meters easy

500m –   Finish with a target of your first 1000m split, or cool down

 

post-row recovery

 

Recovery is critical after a workout like this, particularly if higher-volume workouts aren’t a regular thing for you.

 

If you’re not already, develop and follow a good post-workout routine.  That way you’ll be sure to repair cells and tissues that were damaged during the workout, replace nutrients and remove wastes.

 

MAKE SURE TO INCLUDE:

 

  • HYDRATION – Drink water throughout the workout, but also be sure to replenish depleted stores afterwards

 

  • STRETCHING – We will often do a 10-15 minute round of yoga after a workout like this.  It helps us calm down, drop cortisol levels and generally hit the rest of the day refreshed and ready to go.  We love the Down Dog app for this.  It makes yoga easy, even for us non-yogis.  Failing that, it’s a must to do some general stretches that target the areas most taxed in rowing.

 

  • POST-WORKOUT SNACK – A well-balanced snack or a meal within 1-2 hours of a workout like this will help you recover, refuel and build muscle.  Unless you’re working out for more than 2 hours or have very specific nutrition needs, you don’t need special supplements

 

  • REST – Adequate recovery is essential to avoid overtraining.  That includes both leaving enough time between workouts and getting sufficient sleep (7-9 hours per night is best).

 

 

Do you have favorite endurance workouts?  Share them in the comments … please!  We all need a good workout.  Row on!!

 

Further information:

 

3 Rowing Machine Workouts to Get You Back on Track

If you've fallen off the pace with your rowing machine workouts lately, here are three new workouts to get you back in the swing.

 

Updated Aug. 30, 2019

 

We’ve all been there…

 

You’re going along fine with your rowing machine workouts.  Showing up for them according to your plan, feeling like you could conquer the world when you’re done.  Nothing’s going to stop you now!

 

And then life gets in the way.

 

You get sick, you go on vacation, you get an injury that requires you to lay off for a while. One day you wake up and you realize, “I’ve gotten way off track.”  Days or weeks have gone by without a real workout happening.

 

Now what?

 

First off, stop and take a deep breath.  Getting off track with your workouts is totally normal.  It doesn’t make you bad, wrong, or any kind of a failure.  It makes you human.

 

 

 

HOW TO GET BACK ON TRACK  

 

As soon as you realize you’ve fallen off your plan, don’t stew over it, and certainly don’t beat yourself up.  It happens to everyone at some point, and it’s completely fine.

 

The worst thing you can do is decide, “I’ll never be able to stay consistent with my rowing machine workouts no matter what I do.”  Then give yourself permission to skip the gym and turn your home rowing machine into a clothes hanger.

 

Instead, give yourself a clean slate and make a plan for how you’re going to get back on track.  Like TODAY.

 

How to get back into working out

 

Ease Into It:

 

If it’s been a while, make sure you ease into it. Just because you USED to work out for 60 minutes a day, 6 days a week doesn’t mean you can or should after a long layoff (or at all). Set yourself up to be successful: Aim to move 2-3 days a week for a few weeks, then build from there.

 

Do it until it’s so easy it’s automatic. Then move on.

 

Add the element of accountability:

 

Then, once you have your plan in place, tell someone about it.  A real, live person you know is spectacular, but failing that Facebook or another social media platform is an excellent alternative.

 

Just be sure you declare it “out loud,” and ask people to check in with you from time to time. Accountability is key, and it’s harder to hide when you announce your intentions to the world!

 

Be patient! 

 

You didn’t get out of shape or put on 10 lbs. in a week, you’re not going to reverse those quickly, either. All the more reason to make changes slowly and sustainably so that the effort doesn’t suck the life out of you.

 

The older we get, the longer it takes to see progress in fitness and nutrition. You might as well make it a ride you can enjoy.

 

 

 

3 rowing Machine workouts to jump-start your restart

 

One of the great things about the rowing machine is it meets you where you are, regardless of your current fitness level.

 

Since the rowing machine is an ergometer, you are always in control of how hard it is to row.  The harder you push-pull, the harder it will be to do so, and vice versa.

 

A little variety doesn’t hurt to keep you consistent either.

 

So to start you back on the right track, here are three rowing workouts, all different styles.  They showcase the three formats we typically use in our UCanRow2 Bodyshop classes: Erg (aka rowing machine, SkiErg or BikeErg) only, erg with bodyweight, and erg with equipment.

 

They’re all great and will give you a fantastic sweat.  You decide which one works best for you!

 

NOTE: Warm up well before each workout, keeping in mind the axiom: “The shorter the workout, the longer the warmup.”

 

 

 

ERG-ONLY ROWING INTERVALS

Row intervals of 1-2-3-3-2-1 mins. (total 6 rounds), with the same amount of rest on each round.  Total time for the workout (without warmup or cooldown) is 24 minutes.

 

Start each round with a few short strokes to get going and build to your rating.  Each piece (interval) should be done at 80 percent of your max, where you’re rowing at a pace at which you can talk but you’d rather not.

 

Aim for a stroke rating between 24 and 28 strokes per minute.  Use how you feel to determine what stroke rating to hold.

 

Your goal is to maintain the same split within about 5 seconds on each round.  If you find you can’t talk, you’re going too hard!

 

Make it easier: Back off on the intensity, or lower your stroke rating
Make it harder: Work to take 5-10 seconds off your split on each round

ERG + BODYWEIGHT

AMRAP (As Many Rounds As Possible) 20 mins of:

Row 500m
10 lunges
10 push-ups
10 burpees / step-ups
8 thrusters / squats
25 jumping jacks
3 broad jumps

 

Make it easier: Lower intensity on the row / reduce the number of off-erg moves or do the scaled options – the second choice when there are two listed
Make it harder: Increase intensity on the erg, up the workout time by 5-10 mins.

 

ERG + EQUIPMENT

4 rounds, descending pyramid:

Row 1 minute
In between do 12-9-7-5 repetitions of:
Push-ups
TRX or weighted squats / air squats
Push press
Sit-ups
KB swings

 

Make it easier: Eliminate the exercises on the last round, instead ending with the 4th row as a sprint
Make it harder: Add a round of 15 repetitions at the beginning

 

Give them a try, and we would truly be thrilled and honored if you would comment below and let us know how you liked them, and if anything especially worked or didn’t work.

 

If you want more rowing machine workouts like this be sure to join our email list; We send out new workouts every week, along with other great content you won’t see anywhere else.

 

One quick caution, because Safety First and Do No Harm are our guiding principles: The workouts we post here are intended for people with at least some rowing experience.

 

If you’re new to the rowing machine, we recommend you find a certified indoor rowing instructor to help with the basics and sign up for our RowReady course for beginners.

 

Also subscribe to our YouTube channel and check out our blog post on rowing technique for videos and articles that will help you refresh and review.

 

Ready for more? Check out our rowing workout programs Meter Monster and Flywheel Frenzy.

 

Need a little extra accountability? Share your plan in the comments and seal the deal!

 

 

What do you do when you fall off your indoor rowing training horse? Don't despair, or feel bad! Instead, get re-started right away with these three rowing machine workouts. Want more like this? Visit our workouts page: https://ucanrow2.com/indoor-rowing-workouts/

 

Rowing Technique: Perfecting the Stroke

Updated June 21, 2019


 

What rowing technique question do we get most often?  Right up there towards the top at least, it’s gotta be: “Can you just show me what a good rowing stroke looks like?”

 

 You asked for it, we’re happy to provide.  Regardless of your effort level, your stroke should always look smooth.  Legs first, then body, then arms on the drive; Arms, body, legs on the recovery.  That’s your rowing mantra, stroke after stroke after stroke.

 

Watch UCanRow2 founder Terry Smythe, one of the best in the business, as she rows below.  She was a veteran of the US national rowing team and spent 30+ years teaching indoor rowing so she knew her stuff.  Spend 30 seconds watching the rowers at your local gym and you’re likely to see anything BUT this.  Just because people are doing it doesn’t make it right!

 

via GIPHY

 

keys to perfecting your rowing technique

 

Some things to notice in Terry’s rowing stroke: Get the perfect, powerful rowing stroke with these handy tips #rowing #rowingtechnique #indoorrowing #crossfit

  • The torso swings from an 11-o’clock angle at the finish to 1 o’clock at the catch – no more, no less
  • Knees stay down on the recovery until the handle has passed them
  • The hands never stop moving, BUT (see below)
  • There is a slight pause of her torso at the finish while her hands start moving away from her body, back towards the flywheel
  • The handle moves pretty much straight back and forth, in just a slight ellipsis (think of your fingertips running across the top of the table on the drive, and your knuckles scraping the bottom of the table on the recovery)
  • The shins come to vertical at the catch – no more, no less
  • There is a 1 X 2 ratio between the drive and recovery (Say “Woof!” on the drive, “Meow!” on the recovery)
  • Toes maintain contact with the foot stretcher throughout the stroke
  • The damper is set at 3 (Not 10!)

 

HOW TO get better at indoor rowing

 

If your rowing technique doesn’t look like this don’t worry!  Rowing is a lot like golf, the relentless pursuit of the perfect stroke.  Everybody’s always working to improve some element of it or another.  And we do mean EVERYBODY.  It’s just part of the deal.  

 

Walk into the dining hall at Craftsbury Sculling Center (our favorite place to learn sculling).  You’ll hear everyone from newbie rowers on up to Olympic medalists chatting about the finer points of their strokes and how they’d like to improve them (“I’m not getting my hands away fast enough,” “I’m not pivoting enough at the hips.”)

 

So, if you’re stroke’s not where you want it, you’re in good company.  Start where you are, and keep working at it.  Get some help from a certified rowing instructor if you have one in your area.  If not, contact us, we can help you over email or Skype.

 

Don’t fall into the trap of comparing your stroke to Terry’s or anybody else’s.  We don’t start off knowing how to row, nor do we usually learn how to row at a young age the way we learn to ride a bike.  Good rowing technique comes in time though, and the results are well worth the effort!

 

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Got a question about this?  Or just want to rant about the crazy technique you’re seeing at the gym (Handle pulled up over the head anybody?)?  We hear ya!  Rant away below in the comments.

Workout 5-4-2016

 

Try this row/ski/mix alternating workout

This workout is designed to be done alternating between the rowing machine and the SkiErg.  If you don’t have access to a SkiErg you can row the whole workout. Or, if you want a bigger challenge, make it an all Ski Erg workout.  If you do that aim for the lower number of rounds.

 

 

4 SkiErg Sprint Tips and a Race Strategy


The SkiErg sprint made so easy even a kid could do it!

Have you tried the Concept2 SkiErg yet? Maybe your first SkiErg sprint introduction is coming this weekend with Concept2’s annual event, the SkiErg Sprints?

 

Don’t let that scare you!  Short-distance pieces and sprints on the Ski Erg are some of the best ways to get comfortable on the machine.  It’s a great way to get your blood pumping, and a nice change of pace from a lot of the other equipment in the gym.

 

Given that gravity is in play and that the Ski Erg is a total-body machine (with an emphasis on the torso and arms), the SkiErg definitely gets your heart rate rolling quickly.

 

4 keys to a spectacular skierg sprint

  1. Warm up properly! As we say in our trainer tips, the shorter the workout, the longer the warmup needs to be.  To ski a 500-meter piece, for example, you should plan on at least a 10 to 15-minute warmup on the rowing machine, jogging, or on another piece of cardio equipment. Don’t be afraid to break a sweat before you start your sprint.
  2. Have a target split: Once you’re warmed up, jump on the SkiErg for 5 minutes or so to get comfortable before you do your actual sprint.  Easy rowing here, but throw in a couple of rounds of 10 hard strokes.  Watch your split on the hard strokes, that will give you a sense for what target you might try to hit during the actual sprint. Write your target split on a piece of paper taped where you can see it during the sprint, or set the pace skier on your monitor.
  3. Use a sprint start: Whenever you’ve got a dead flywheel to deal with, the best thing is to take a few short strokes to get it moving. It saves your back AND gets you to your target split faster.  Perfect.
  4. Have a race plan (See below): Even on a short sprint, it’s helpful to plan how you’re going to cover the distance to your best advantage.  Decide what you’re going to do for each segment of the piece, or have a split you’re determined to either reach or beat.  Whatever it takes for you to stay on target, especially once the going gets rough.  Once you have it in mind, write it out if it helps and tape it to your SkiErg.

Skierg tips for a fast 1000m

Beginners and Intermediates:

If this is your first attempt then keep that thought front and center!  Remember the beauty of the challenge and being a beginner (or even us old experienced dogs) is that if you’re not happy with your time you can do it again, after some rest.  The challenge takes place over 3 days.  Do it Friday, recover Saturday and repeat Sunday if need be.

A 1K blast is just that…a BLAST!  Cardio, strength and heart rate to the max once you find your technique and confidence to go hard.

The goal on your first one really should be just to get it done!  Learn from the experience.  With your monitor set for 1000 meters you can go back into the memory after and see where you felt you could have done better.  You can see your split/500, SPM and heart rate if you wear a HR monitor. All helpful to plan your strategy for the next one.

The best strategy is to train for this so that you are prepared.  It is a mental as well as physical challenge, and the only way to learn is to train and test yourself against your own time, and then your age group.  However, if you just want to do it this weekend there’s no reason not to just jump on and go.  The beauty of the erg is if you go out too hard you can always back off and hold or come back.

The start and strategy:

The flywheel is dead at the start so it’s always a good idea to take a few short strokes and gradually lengthen out from there. The first minute of any sprint is exciting and an adrenalin rush so breathe!  Short strokes to your pace then lengthen and hold.  Watch your split and end time.  If you’re on target stay there.  If you need mental pick-me-ups take a hard 5- 10 strokes every 250 -300m. HOLD ON!  Last 300m dial in your CAN-DO ATTITUDE to the finish!

Plant the poles about eye brow level, drive to your pockets, chest up, hip extension and flexion but not so you kiss the flywheel! And use your legs as shock absorbers. This is not just upper body and if you isolate just your upper body to do the work you will risk a best effort with poor technique and also potentially burnout too soon and not finish. You should feel this total body when done. Watch the technique skier in your monitor under information for a reminder.

When done do not fall off the machine gasping! Please stand up and take all intensity off for at least1 -2 min. Let that HR recover then slip out of the handles and walk around and get some water.

Bravo you did it!

We sometimes see people break out in a cold sweat when they think they have to do a 5k their first time out on the machine.  That’s not necessary!  You should ease into skiing the same way you work your way into rowing, a few minutes at a time.

Give the flywheel a chance to work its Zen magic, and use that time to get your technique right, too.  Concept2 has a great SkiErg technique video that will get you started.

Once you’ve got some skiing experience, short sprints are an excellent way to test yourself on the machine.  Concept2 also offers SkiErg challenges several times throughout the year, and this weekend’s Sprints are no exception.  They’re a great chance to set a goal to work toward, and compete against other skiers around the world.

If a sprint piece (like 100, 250, 500 or 1000 meters) is on your workout agenda, we’ve got some tips to help you nail it.  Read on.

 

If you’d like more ideas for rowing or SkiErging workouts, grab our Meter Monster (erg-only) or Flywheel Frenzy (erg intervals with other equipment) workouts sets.  29 workouts total in both programs, including a suggested calendar for how to use them.  Buy one or both, but they are available only until Sunday, Nov. 12 at midnight EST.

 

suggested 500m skierg sprint race plan

Here’s one way to attack a 500-meter piece.  You can modify it for longer distances, too.  Begin with your sprint start of a few short strokes, gradually building to the full stroke.  Follow that with 10-20 hard strokes, then settle in to your race pace.  Don’t “fly and die,” keep your adrenaline under control and stay steady through the middle of the piece.  Then, with 100-200 meters to go, fire the afterburners and empty the tank!

NOTE: Never stop completely after a hard effort like a SkiErg sprint! Keep moving slowly for a few minutes and let your heart rate come down.  Grab a big drink of water, stretch out, and log your meters and time in your Concept2 logbook.  Well done!!

watch how we do a Ski erg sprint start

 

Try this strategy and let us know in the comments how you did! Got questions?  We’ll answer those, too. SKI ON!

Want more rowing or skiing workouts?

Our Meter Monster and Flywheel Frenzy workout plans are designed to help you stay consistent with your workouts and give you a plan to follow, whether you row solo at home or the gym, or you teach rowing class.  Both plans are available for immediate download now, but only until Sunday, Nov. 10 at midnight EST.  After that they go away until next year.

Last update: Nov. 10, 2017

10 Indoor Rowing Workouts to Kill 10K

Last updated June 21, 2018

 

 

When your indoor rowing workouts call for a larger number of meters, or you’re trying to hit a big number in the Concept2 online challenges, how do you keep it interesting?  By breaking the workout up into smaller chunks and changing it up.  Longer indoor rowing workouts don’t have to be boring.  You just need to have a plan that brings variety into the mix.

 

 

Below we’ve given you 10 ways to kill 10k in your indoor rowing workouts, plus one bonus workout.  You’ve got options that will take you from an easy row all the way through, to a calorie-torching blast.  It’s up to you, pick the plan that works for you based on how you feel that day.  Do one round or put several of them together for a monster meter rowing workout.

 

As always, if you’re new to indoor rowing get your doctor’s OK before taking on a rowing workout like these.  Listen to your body and decide if it’s a good day for higher volume.  If you’d rather do something shorter, check our indoor rowing workouts pages for more choices.

 

 

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10 Ways to Kill 10k (+1)

  1. Set the monitor and go: Find your happy place — that point where you’re sweating but you know you could keep up this pace for a long time, and row. Put on some good tunes and lean in to the Zen of the flywheel. Use this workout to find your steady-state target pace. You should be able to talk but prefer not to, and feel that you could stay at that pace for a long time. To easily set up the workout, from the main menu hit New Workout>Standard List>10000 meters.
  2. SteadyState With Power Bursts: Row 10,000 meters at the pace you found in the workout above. Drop in 10 or 20 hard strokes every 500 or 1000 meters. Aim to drop 10 seconds or more off your split every time you do the power strokes, but always return to your base, steady-state pace.
  3. Rolling 1000s: Warm up through the first 2-3000m, then row 100 meters hard, 100 meters easy for 1000m. Paddle for 1-2 minutes and repeat for 3-5k. This is also a great way to get used to harder effort on the rowing machine.
  4. Power Intervals: Like the rolling 1000s but longer intervals. For example 250 hard meters every 750 or 1000 meters.
  5. Negative Splits: Start out at a fairly easy pace and aim to drop your split per 500 meters every time over the course of the piece. Using the split window on your monitor, aim to drop it progressively over the course of the rowing workout. For example take 5 seconds off your warmup split every 2000 meters. Use the last 500-1000m as your cooldown.Rowing a long piece doesn't have to be boring! Here are 10 ways that you can make the most of a 10,000-meter row, and keep it interesting. Let us know how you like them! www.ucanrow2.com
  6. Stroke Play: Vary your strokes per minute (SPM): 2 minutes at 22-24-26-28 SPM, with the same amount of paddle rest, 2 minutes. Do this until you have completed the 10k. Bonus points if you can do rounds 18 and 20 spm (Hint: sloooow your recovery).
  7. Rolling Intervals: Row repeating cycles of 3 minutes at 22 strokes per minute, 2 mins at 25, 1 min at 28. Paddle in between if you need a break, or challenge yourself and keep on row-ling.
  8. Watch the Watch: Row rounds of 1:00 on with effort/1:00 off, 2:00 on/2:00 off and so on up to 5:00 on/5:00 off, then work your way back down. Increase your intensity as you come down the pyramid. Continue until you have completed the 10k.
  9. Vary the Intensity: Use this one to practice adding more intensity to your workouts. Row intervals of 4:00 on, 2:00 off, keeping your stroke rating the same (we suggest 24-26 spm) but varying your intensity through the 4-minute intervals, from sustainable to highly intense.
  10. Salad Bowl: Mix it up and choose up to 5 of the options above. Do something different every 2000 meters.Example:  First 1k: Warm up
    1k-2k: Steady-state, half pressure
    3k-5k: Rolling 100s
    5k-6k: Steady state
    6k-7k: Hard 1000m
    7k-8k: Recover
    8k-9k: :30 on / :30 off. 26 spm on the work, 22 spm on the rest
    9-10k: Cool down
  11. BONUS ROW-SKI for those with access to a SkiErg.  Use the undefined rest feature on your monitor to keep both machines going without having to reset.  If you’re a complete badass (and in our book you are if you do this), switch the row and ski numbers so you ski more than you row.

Row                          Ski

1000m                     1000m

1200m                      800m

1400m                      600m

1600m                      400m

1800m                      200m

 

Which one did you try?  Let us know what you thought in the comments, or if you have a question about endurance rowing, in general, let us know!

 

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Bite This: Candy Themed Halloween Workout

Grab these candy-themed Halloween workouts and have a ghoulishly good holiday!  #halloween #halloweenworkout #rowingworkout #rowingmachine

 

Candy-crazy season has begun, it’s time for a Halloween workout! You can’t walk into a grocery store without seeing row upon row of delicious-looking treats, all of them perfectly packaged with Halloween shapes and colors, and in tantalizingly small servings.

 

Those fun-size Snickers bars and Reese’s pumpkins couldn’t have THAT many calories, could they?

 

Well, not if you only eat one or two, but who does that??  We’re more likely to “parent-tax” the heck out of our children’s Halloween candy stashes, sneak two or three or four pieces every day, day after day, and before you know it we’re full-on into the Holidays and it’s Christmas candy calling your name.

 

We’re not saying don’t eat the candy (ok maybe don’t eat ALL the candy), but a Halloween workout featuring candy that also makes us think first? We’re down for that!

 

Stop the Madness!  GRAB THESE HALLOWEEN WORKOUTS

 

Make your Halloween sweet with these candy-themed Halloween workouts. Use a rowing machine, a SkiErg or a BikeErg, they're all ghoulishly good! #halloween #halloweenworkout #fitness #rowingmachine #rowingworkout

 

Below we offer two variations on candy-themed Halloween rowing workouts.  One can be done as an individual rower or with a group, the other is a partner workout.  Both will help you burn off a few fun-size bars, or fend off overconsumption with good reminders of how hard torching those calories really is.

 

Prep the Halloween Workouts

For both workouts you’re going to need some Halloween candy wrappers.  Either use the wrappers themselves or tape them on a piece of paper.  That way you can make multiple copies, particularly useful if you’re doing this with a group.  Then you can cut the paper in strips and write the calorie count on each one.

 

To help you plan and time the workout, know that a 10-second change in 500m split is equivalent to about 100 calories per hour: A 2:30 split is about 650 calories per hour, while a 2:10 split works out to about 850 calories per hour.  A fun-size Snickers has 160 calories, so it will take about 15 minutes to burn at 2:30 and 11 minutes at 2:10.

 

NOTE: As we’ve mentioned before, we don’t usually like to use calories to track our workouts.  That’s because we don’t want our athletes thinking that the number they see on the screen is an exact reflection of the calories they’ve burned.  We also don’t love focusing on calories as a measure of whether a workout has been done well.

 

For athletes who want a more accurate read on how many calories they burn in their rowing workout, Concept2 has an online calorie counter you can use.

 

Let’s go!

 

Halloween Workout #1

Pick one or two pieces of “candy,” either choosing them blind or grabbing your favorites.  Total the number of calories in each piece, then row to that amount on your monitor (press the “change units” button on the monitor until the screen shows calories).

When you’ve hit the calorie target, get off the rowing machine and do:

10 push ups
31 sit-ups

Repeat the above for 2-3 additional rounds if you want more work.  Obviously you can vary the off-erg moves, too, depending on how much variety and challenge you want.

 

Halloween workout #2 – partner rowing workout

Partner A chooses 1-2 pieces of “candy,” and rows to the total number of calories (Hit “change units” on your monitor until it shows calories.).  While Partner A is rowing, Partner B does a series of moves for a total number of reps that equals the number of calories.  For your fun-size Snickers you might do:

40 sit-ups
40 push-ups
40 air squats
40 jumping jacks

Or if you want to ramp it up you could do:

50 sit-ups
40 burpees
40 air squats
30 push press

 

Sounds fun, right?  And it should certainly help people think carefully about how much candy they really want to tear into.

 

Try the workouts and tell us how you did in the comments.  Did you do them as prescribed, or make up your own variation?  We’d love to hear, too, if you have another favorite Halloween workout.

 

Need more SkiErg or indoor rowing workouts? Go here and grab our FREE #GetFlywheelFit workout set, or find a certified indoor rowing instructor in your area who can take you through an awesome rowing workout.

 

Happy Halloween, don’t bite off more than you can chew!