Indoor Sport Services Training Guide
Our Indoor Rowing Training Guide is the ultimate training resource for the Indoor Rower.
Written by top education and coaching specialists, it includes information on technique and training,
with programmes on cross-training, 2,000m and marathon race training, weight management and keep fit.
There are guest chapters written by top names such as Jurgen Grobler and Chris Shambrook as well as
dedicated sections on psychology, nutrition and weight training.
Preset Programmes - Programme Guidelines
<< Personalising Your Programme - the Danish ProgrammeBasic Conditioning >>
The basic conditioning, 20 minute fitness and 40 minute fitness programmes are for those who achieving general health and fitness is their priority, whilst the 2,000m race training, marathon training and cross-training programmes are designed with a specific competition focus in mind. Each programme indicates a target group, but you must use your best judgement with regard to how you are coping and progressing. If you find that the work is hard, and you are having difficulties maintaining the programme, ease off and consider working at a gentler pace, perhaps on another programme. Equally, if you find that it's too easy, look at moving on to the next level.
Beginning Your Programme
Before embarking on any exercise programme remember the following:
- Ensure you are medically able to start exercising. Have a fitness assessment first.
- Always listen to your body and be prepared to take a rest if you are tired. Rest is a very important part of the training process as this is when your body adapts to training loads.
- Take care not to overdo it in the early stages and never train when you are ill.
- Work within the limits of your MHR (see Training Intensity in Section 3 : Physiology).
- Don't become a slave to the programme.
- Exercise safely (see Exercise Guidelines in Section 1 : Before and After Exercise).
- If you suffer from a bad back or experience back pain when using the rowing machine you should ensure that you are using the correct technique and limit yourself to doing 20 minutes continuous rowing at a time before taking a break to stretch. Make sure you include extension stretches like the Rectus Abdominus stretch shown in Stretching in Section 1 : Before and After Exercise. If your back pain persists consult your doctor or physiotherapist. If the session in longer than 20 minutes break it into 20 minute parts. This is not affecting your training as the effect is cumulative.
- All of the training set out in the guide refers to use of the Concept 2 Indoor Rower. This does not mean that all of the sessions should be completed on the rowing machine. In order to maintain some variety in your training programme we recommend replacing some of the UT2 and UT1 sessions with the same intensity work done either running, cycling, cross-training or swimming.
