the ergometer (a.k.a. but the use of the erg is left open to interpretation because it allows you to move your body in almost any way imaginable, with only your feet anchored to the foot board. it can take years to master the skill of erging and rowing, but once you get the basic (and most efficient) rowing motion down, you can look and feel like a professional! you will spend four days per week on the rower, with one day of body circuit training, one day of cross-training, and an active recovery or rest day. your stroke rate (sr) is the number of times you pull in a minute, and is displayed on the erg. the goal is to get to the point where you can hold the same 500m split pace for the entire ss workout. the higher the sr, the lower the split, and the lower the sr, the higher the split.
exercises in the body circuits should be done continuously, with the only rest coming after all of the exercises are completed once. recovery is an important part of any program, and sunday is the time to do it. this day is meant to have you charged back up for the next training week ahead. the erg can be an intimidating piece of equipment to master, but steady work will yield improvement. the sr should follow the progression 18-20-22-24-26-24-22-20-18-20 and so on. the paddle should be very easy. the sr should follow the progression 20-22-24-26-28-26-24-22-20-22 and so on.
record this data on the right side of this page. description of workout: timed intervals with varying intensity interval # work the concept 2 website is also of great benefit and includes some useful information about technique and training as exercise. concept2 ltd accepts no responsibility for illness or injury resulting from the use of this guide. iii. the shorter, 2000m rowing training program, 2000m rowing training program, concept 2 workout videos, 5k rowing training plan, the erg book: 375 pdf.
training for 5k rowing ergometer test o pace chart: /files/pdf/us/training/ girl on a concept 2 rower. the erg can be an intimidating piece of equipment to master, but steady work will yield you’ll find all three of these workouts pre-programmed in the monitor of the concept 2 rower. read the, concept 2 logbook, how often should i row concept 2, concept 2 button sequences, concept fitness
When you search for the concept 2 workouts pdf, you may look for related areas such as 2000m rowing training program, concept 2 workout videos, 5k rowing training plan, the erg book: 375 pdf, concept 2 logbook, how often should i row concept 2, concept 2 button sequences, concept fitness.