Concept2 D User Manual

1
TRAINING ON THE CONCEPT2 INDOOR ROWER
1
) DETERMINE YOUR GOALS
T
he
y
ma
y
be one or more of the followin
g
:
•
to lose some wei
g
ht
•
to maintain
g
eneral health and tness
•
to aid in rehabilitation
•
to cross-train for another s
p
ort
•
to train for com
p
etitive rowin
g
2
) BEGIN YOUR EXERCISE PROGRAM
H
ere are some basic
g
uidelines for settin
g
u
p
an
e
xercise
p
ro
g
ram to achieve
y
our
g
oals.
Wei
g
ht Loss:
F
re
q
uenc
y
: 5–6 times
p
er week
D
uration: 20–50 minutes
I
ntensit
y
: Moderate stead
y
work, able to carr
y
on
a
conversation; intervals for variet
y
S
am
p
le Workouts:
•
5000 meters
•
30 minute row
•
1 minute harder, 1 minute easier, for at least 20
m
inutes total
M
aintain General Health and Fitness:
F
re
q
uenc
y
: 3–5 times
p
er week; alternate with
o
ther t
yp
es of exercise if desired.
D
uration: At least 20 minutes
I
ntensit
y
: Moderate stead
y
work, tar
g
et heart rate
S
am
p
le Workouts:
•
20 minute row
•
4000 meter row
•
40 seconds harder
,
20 seconds easier for 15–25
m
inutes
T
o Aid in Rehabilitation: Work with a doctor or rehab
sp
ecialist to develo
p
an exercise
p
lan that will meet
y
our needs.
T
o Cross-Train for Another S
p
ort: Your
p
ro
g
ram will
v
ar
y
de
p
endin
g
on the nature and
y
earl
y
c
y
cle of
y
our
m
a
j
or s
p
ort.
F
re
q
uenc
y
: 2–4 times
p
er week in
y
our “o-
s
eason”, 1–2 times
p
er week in com
p
etitive
s
eason
D
uration: 30–60 minutes – shorter for intense
,
sp
eed workouts; lon
g
er for stead
y
state aerobic
workouts
I
ntensit
y
: Include stead
y
state, anaerobic threshold
work also more intense intervals, racin
g
p
ieces
S
am
p
le Workouts:
•
40 minute row (or 10,000 meters)
•
1 minute hard, 1 minute eas
y
for 40 min
•
1-2-3-4-3-2-1 minute
py
ramid, 30 sec o
•
3 min @ 18
,
2 min @ 24
,
1 min @ 28
,
for 30-60
m
inutes
T
o Train for Com
p
etitive Rowin
g
: If
y
ou do not have a
c
oach or a club
p
ro
g
ram to follow, here’s a basic
p
lan.
F
re
q
uenc
y
: 4-6 times
p
er week (less when
y
ou are
r
owin
g
on the water)
D
uration: 20-60 minutes de
p
endin
g
on the
i
ntensit
y
of the workout
I
ntensit
y
: the whole ran
g
e, from racin
g
to eas
y
s
tead
y
-state
S
am
p
le Workouts:
•
2 x
(
10 x 20–40 with 1:00–1:30 rest
)
with 5–7 min
between sets. Intensit
y
: 8–10 sec faster than
r
ace
p
ace
•
2 x
(
3 x 2 min/1 min rest
)
with 5–7 min rest at
s
li
g
htl
y
(2–4 seconds) faster than race
p
ace
•
3 x 1500m with 5 min rest at race
p
ace
•
3000-4000m, 2–4 sec slower than race
p
ace
•
30 minutes, 5–7 sec slower than race
p
ace
•
60 minutes, 8–12 sec slower than race
p
ace
3
) MONITOR YOUR PROGRESS
T
est
y
ourself re
g
ularl
y
b
y
re
p
eatin
g
the same
workout
p
eriodicall
y
. Record and com
p
are the
r
esults. We su
gg
est usin
g
the 2000 meter distance
a
nd 30 minute row so that
y
ou can com
p
are
y
our
p
erformance with others in
y
our a
g
e and wei
g
ht class
i
n the Annual Conce
p
t2 World Rankin
g
.
4
) EVALUATE AND ADJUST PROGRAM
I
F NECESSARY
I
f
y
ou are not makin
g
p
ro
g
ress toward
y
our
g
oals,
y
ou ma
y
need to modif
y
y
our
p
ro
g
ram. It ma
y
be
h
el
p
ful to discuss
y
our trainin
g
with a coach or fellow
a
thlete. If
y
ou are tired and
y
our
p
erformance is
g
ettin
g
worse,
y
ou ma
y
actuall
y
be trainin
g
too hard.

Concept2 D Specifications

General

Brand	Concept2
Model	D
Category	Fitness Equipment
Language	English