Fast-Track Training Programme
If you are someone who is pressed for time, has tried programmes in the past but has become disillusioned by the slow rate of improvement, this could be the answer. This programme will provide rapid improvement in your fitness level but the sessions are demanding so you need to stick to it.
It is written in five 8 week training blocks and 5 training levels. At the end of the 8 week block reassess yourself then you can either repeat of move up a level. Take up to a week off at the end of each 8 week block to allow full adaptation to take place before starting a new regime.
To find the appropriate starting level we recommend that you complete the simple O'Neill Fitness Test explained below.
Four Minute O'Neill Fitness Test
The O'Neill Fitness Test is designed to give a simple and reliable test of aerobic fitness. Aerobic fitness is a good indicator of general condition as it underpins 95% of all forms of activity. After about 10 mins familiarisation with the Concept2 Indoor Rower, the test can be carried out to get an indication of baseline fitness.
Further regular tests will indicate progress and are suitable for people of all ages and gender.
Test Protocol
- Set the monitor on the Concept2 Indoor Rower for four minutes.
- Row for four minutes.
- Enter your details in the form below and calculate your starting level and first 8 week programme.
Calculate Appropriate Starting Level
Imperial/Metric Convertor
You can find out your weight in kilogrammes by using the conversion tool below: