Indoor Rowing Workout 11-9-2016

Indoor rowing interval workout

The indoor rowing workout with a little bit of everything:

it’s wicked

Row/Ski 4 mins
10 goblet squats
15 medball sit-ups
Row/Ski 3 mins
10 DB press
10 DB row
Row/Ski 2 mins
10 pull-ups
10 walking lunges
Row/Ski 1 min – ALL OUT
Done!

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

Ramp Up Your Rowing Workout With Undefined Rest

The undefined rest feature on the Concept2 monitor opens a whole new world of possibilities for workouts.  Try this tool, and the workouts we include with it. Then check out our other free workouts on our website ucanrow2.com.  #rowingworkout #rowing #row #personaltraining #intervaltraining #intervalworkout #concept2

Updated Sept. 28, 2018

 

A lot of our interval skiing and rowing workouts call for using the undefined rest feature in the Concept2 rower,  SkiErg or BikeErg monitor.  Sadly, a lot of people still don’t know that’s even an option.  Tragedy!

 

Time to change that.  There’s a whole new world of workouts out there waiting for you!

 

This option, which works on most PM3 monitors (black) and all PM4 (silver) and PM5 (black with backlight) monitors,  allows you or your athletes to spend as much as 10 minutes doing off-erg work without losing the data from your workout or having to reset the machine.

 

The feature makes it super easy to do an interval workout of, for example, 5, 4, 3, 2, 1 minutes of rowing or skiing with a series of off-erg moves in between.

 

how to set up undefined rest

  1. From the Main Menu choose Select Workout, then New Workout.
  2. Select the appropriate Intervals workout
  3. Enter your time or distance, then hit the arrow right button until Set Rest Time is blinking.  Select the + or – button and Set Rest Time changes to Undefined Rest.
  4. Select the check box and you are ready to go.

Want a visual on how to do this?  Here you go, watch this video from our Instagram page.

 

NOTE: If you do not see a box around Set Rest Time then your monitor is not yet set up with undefined rest.  Update your monitor to install undefined rest.

 

Want to try it out?  Here’s a sample workout.  Of course, you can play with the off-erg exercises and make them harder or easier to fit your fitness level.

 

Sample undefined rest Interval WorkoutLove interval workouts? Use this hack - undefined rest - to make rowing intervals on the #Concept2 rowing machine a breeze. We give you a workout to try with it, too.  Want more interval rowing workouts to burn fat and build strength? Our #FlywheelFrenzy rowing workout training program will do the trick. http://bit.ly/FlywheelFrenzy   #rowing #fitness #rowingworkouts #crossfit #wod #rowingtechnique

Program your monitor for 3-5 rounds of the following, using the Intervals>Distance setting with Undefined Rest

Row or Ski 500m

10 Push Ups
10 Sit Ups
10  Air Squats

 

Try it and tell us what you think!  You can get more workouts to test this feature in our Workouts section, or by downloading our free #GetFlywheelFit workout set.  Want to take it to the next level? Check out our #FlywheelFrenzy interval workout training program.

 

Got a favorite workout using undefined rest?  If you’d like to get more rowing tips and workouts delivered right to your inbox every week, we would love it if you would sign up for our newsletter.  In addition to stories like the ones you see here,  you’ll get exclusive content, plus early,  private access to pick up our rowing programs at a special discount.

 

Meters and More Rowing Workout

Fall Team Challenge 2013
The Concept2 Fall Team Challenge has begun!  From now until Oct. 15th, join or create a team and row as many meters as you can.

We have lots of meter munching SkiErg and rowing workouts and will be posting more, but here’s one we did to kick it off.  Lots of meters, plus variety, and a GREAT sweat.

Warm up well, then do the following:

10 minute row or ski
1-5 dumbbell snatch pyramid
10 pushups

8 minute row or ski
50 sit-ups
15 air squats

6 minute row or ski
Run 450 meters
15 frog jumps
10 push ups

4 minute row or ski
10 KB swings
10 KB high pulls
10 KB cleans

2 minute row or ski SPRINT

DONE!

Be sure to record your meters in your online logbook, and if you need a team to row with we want YOU on Team UCanRow2!

Try this and tell us how it went in the comments – total time for the workout and your total meters, average splits if you care to share.  Got a favorite erg workout?  We want that too!