New rower (Concept2)

Kellyais

So I've ordered a rower, and it's due to arrive any day. I have been doing circuit training 3x/week with a trainer for 3 months now, and I got the rower to supplement with cardio on my off days. I'm not in fabulous shape, and have ~50 lbs to lose--even with the additional exercise and close calorie tracking for the last three months, I haven't budged a pound (but I do feel MUCH stronger). Can anyone suggest a beginning rowing plan to get me started?

CarmeloCortez

This should help you. Several workouts here.

http://www.rowingworkouts.org/erg-workouts-beginner-easy/

Jo_Baxter

You could try a pyramid plan. Light rowing for 10 minutes, moderate rowing for 5 minutes, vigorous rowing for 1 minute, then moderate for 4, and light for 10. It should total 30 minutes. If you've never rowed before, 30 minutes may be a lot to handle. Feel free to adjust the time increments to something you are able to do and work yourself up to longer vigorous effort. 5-2-1-2-5 or something similar. Plan on being sore for a few days until you get used to it.

Can't really tell you what mph/kph to row at since I don't know what skill level you have, so the light/moderate/vigorous level will be up to you.

If you are absolutely new to rowing, don't forget to 'chicken wing' it. You should be hitting at just at/under your breasts when you row back. Keep your core tight and keep focus on a fixed point directly in front of you.

Good luck!

Leadfoot_Lewis

First off, I'm jealous! You're a lucky girl. The Concept 2 rowers rock!

I'd Google "Crossfit Rowing WODs" and scale them down to your fitness level. Also,I agree that a pyramid type workout or perhaps a HIIT type of workout e.g. Rowing for 2 minutes, resting for 2 minutes, repeat would be a good place to start.

jwdieter

Short intervals with stretching to start. Get your butt and hips used to it. Unless you thrive on pain.

WalkingAlong

Short intervals with stretching to start. Get your butt and hips used to it. Unless you thrive on pain.

Yeah, you may need to look into specialty shorts, too. It's tough on the tailbone area until you're really used to it and if your clothes' seams are contributing to the rub, it's a bad scene.

Kellyais

Thank you all for the responses! I will look into all of your suggestions (and the links that you've sent) and try them out. I have used rowers before--it's why I elected to buy one. I just haven't followed any type of program on one. I'm excited for it to arrive!

AlwaysInMotion

BTW, the Concept 2 website has rowing workouts & videos, as well as its own WOD (workout of the day) page. Check it out: http://www.concept2.com/indoor-rowers/training/wod\

Edit: b/c I can't type today

syamkolli

Hello! I hope your Concept2 journey is proving successful and worthwhile.

I started using Concept2 8 years ago it pretty much transformed my cardiovascular performance.

I subscribed to Concept2 training plans (from their website) everyday (normally around 6 am) I am sent a rowing plan for the day. The work out schedules are split Short, Medium or Long - you can choose depending on your goals time constraints.