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Nov 2021
8:32pm, 24 Nov 2021
12,925 posts
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early bird
It's a purely cardio 8 week training block which I will be doing alongside my PT and crossfit classes. It seems like the bike is used for 'sprints' the rower for mid distance and the running for endurance. All disciplines are just a one session each week.
First row session is 6x500m @-1-2secs off your 2k pace with 2 mins rest between each one.
First bike session is 95-100% of your 30 secs max sprint test pace. 20 mins workout every two mins 10 secs all out sprint.
First running workout is 10 mins @ 5k pace followed by 20 sets of 20 secs sprints 10 secs walk continous finishing immediately afterwards with another 10 mins steady run.
Now I've typed it out it seems a bit more scary. The echo bike is not much fun. The assault bike is easier if anything like that could ever be expressed as easy/easier 😂
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Nov 2021
8:44pm, 24 Nov 2021
39,142 posts
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Nellers
Well if you do all that lot you'll definitely see a bit of fitness gain.
Yeah, I think when I eventually do get to do an Assault Bike workout I'll wish I hadn't!
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Nov 2021
7:29pm, 25 Nov 2021
1,267 posts
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Muttley
Just reading EB's workout is making me perspire ...
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Nov 2021
8:12pm, 27 Nov 2021
11,167 posts
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_andy
Hello Rowing thread!
As an injured runner for over a year, with plantar fasciitis meaning I'm averaging two runs a month these days, I've taken to spending time rowing in an attempt to avoid losing all my fitness.
After a couple of months of trying 2k and 5k rows, I've dabbled with a one-minute challenge this week and did my first 30 minute row today - ooft!
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Nov 2021
8:53pm, 27 Nov 2021
39,146 posts
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Nellers
Welcome, _andy. Sorry to hear about the long term injury. I also started rowing due to an injury but I'm just about back to running again now. No plans to stop rowing though.
Are you rowing in the gym or have you invested in a rower at home?
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Nov 2021
9:02pm, 27 Nov 2021
11,168 posts
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_andy
Thanks Nellers. After years of contemplating a rowing machine, and finding that the second-hand market didn't exist for Concept-IIs (they seem to hold their value), I took the plunge and got a shiny new one. Like you say, it's an investment.
Need to upload my rows to both Fetch and the C2 log. Keep getting distracted with Cam Buchan vlogs!
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Nov 2021
9:05pm, 27 Nov 2021
39,147 posts
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Nellers
Cam is great though. Have you looked up the Magic Mountain crossover stuff this last week or so? Check it out. It's good fun.
Having a Concept2 at home is such a good move. I'm set up in my shed and I'll be in there in the morning for a session. Where are you getting your workouts from so far?
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Nov 2021
9:32pm, 27 Nov 2021
11,171 posts
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_andy
With an ultra background, I seem to do better on the longer stuff. Today's minute was 315m (the previous ones were after a 2k, so were a bit less), with the 2k at 7:42. Back 20/25 years ago I had it at 7:03 but never managed to get sub-7.
The 5k is down to 20:06, so a sub-20 is a definite target. And today's 30min was 7.3k, so a benchmark for the future. I'm careful to look at the MV50 stats so I don't get too depressed at this stage!
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Nov 2021
3:21pm, 28 Nov 2021
39,150 posts
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Nellers
That’s all pretty good going, mate.
Did a threshold session this morning: 4 x 6 minutes @ r26/ 3 min rest. Adding in a warm up and down I clocked about 12km.
I’m finding it much more mentally do-able having sessions that are time and rate based rather than working to paces.
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Nov 2021
3:28pm, 28 Nov 2021
11,180 posts
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_andy
Cheers Nellars. Rading back through the thread, I feel I'm where you were at in 2018 with good gains based on being new to rowing - might as well make the most of them while they last. But that goves me hope of tryying to push the 2k time down.
Joined & Updated the C2 log. Well done on your 12k today! Wondering if I should go for a long, slow outing today, with no pressure, to count as a recovery. Feeling tired after hitting the weights yesterday.
Need to read some instructions on linking phone to get all that extra data and maybe HR monitor too, but the light is fading and I need to get some wood sawn/chopped! All in good time.
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Concept 2 challenge: 15 minutes
Nov 2024