View Full Version : Cross Training: the rowing ergometer

September 6th, 2007, 03:42 PM
This is for Rich Abrahams:


earlier in the summer you asked me about my workouts on the Concept 2 rowing ergometer. I started ramping up the training this summer, possibly with the intention of attending the CRASH-B rowing championships this winter. Today I did a total of about an hour, 8100 meters, in the following sequence:

30 w/u @ 3:00 min pace/500 meters = 5000 meters

5 X 500 meter set with 2:00 rest between each 500-m row (the 500-m row times were 2:37.9, 2:16.6, 1:59.0, 2:55.6, 1:45.8).

500 meter slow cooldown.

These were all done at an elevation of 8000 feet.

This is my favorite kind of set: descend #1-#3, EZ #4 and all out #5. The fifth row places me 7th in the 65-69 age group so far this season, so I'm thinking, sea level, rest etc, etc. who knows...