Rowing – Concept2 Australia

Rowing is a full body exercise that develops aerobic power, strength and endurance. It is impact-free and an effective way to burn calories. Rowing/ indoor rowing is a full-body workout. It is an excellent way to lose weight and it is an outstanding route to a lifetime of health and fitness. 

Getting Started Rowing

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Common Rowing Technique Errors

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Common Errors:

• Poor grip: over gripping the handle
• Breaking the arms at the catch
• Chicken wing arms
• Lunging at the catch
• Over reaching at the catch
• Lifting with the back at the catch
• Excessive layback
• Bending the knees too early on recovery
• Rushing the slide
• Over compressing
• Shooting the slide

Correct Rowing Technique

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• The stroke can be divided into 2 parts: the drive and the recovery
• arms-only rowing
• body and arms rowing
• At the catch the shins are vertical and the body is stable at the 1 o’clock position
• 2 or 3 mins spending practicing the correct sequence at the beginning of each session is a good way to warm-up and develop good rowing technique
• the ‘catch’
• the ‘finish’
• the complete stroke is smooth and fluid
• be strong and quick in the drive
• be smooth and relaxed on the recovery
• as you learn the rowing motion keep a steady cadence: 22 – 26 spm (strokes per minute)

Rowing with Greater Intensity

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• Do a portion of your rowing with greater intensity
• your recovery does not need to speedup as you increase your intensity
• stay relaxed on the recovery and take time to breath before the next drive
• aim to spend longer on the recovery than you do on the drive
• as you push harder with your legs, your 500m splits will decrease
• intensity is not directly linked to stroke rate
• you can row intensely at a low stroke rate
• the same way, a higher stroke rate does not mean higher intensity.

Setting up a Single Distance Workout on your Concept2 Monitor

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Press ‘Menu’ (or any other button on the monitor) > Select Workout > New Workout > Single Distance: Set Distance > once you found the distance you want, press the check mark to begin.

Setting up a Calorie Workout on your Concept2 Monitor

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Press ‘Menu’ (or any other button on the monitor) > Select Workout > New Workout > Single Calorie > Once you find the desired calories to row, press the check mark to begin your workout.

Setting up a Time Interval Workout on your Concept2 Monitor

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Press ‘Menu’ (or any other button on the monitor) > Select Workout > New Workout > Intervals > Intervals: Time > once your ‘Time’ and ‘Rest Time’ is set, press the check mark to begin your workout:  the numbers of ‘intervals’ you complete will be displayed on the monitor.

Setting up a Variable Workout on your Concept2 Monitor

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Press ‘Menu’ (or any other button on the monitor) > Select Workout > New Workout > Intervals > Intervals: Variable > you can press ‘Calorie’, ‘Distance’ or ‘Time’ > let’s assume you want to press ‘Time’ > set ‘Time’ and ‘Rest Time’ by toggling the arrow values to the right or left or by increasing or decreasing the value with the ‘+’ or ‘-‘ buttons > press the ‘check mark’ to go to the next ‘interval’ > when you have set all the intervals, press ‘No More Intervals’ and you are ready to row.

Rowing on Slides

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