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  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    This one was SUPER fun, and it was one of those workouts where you actually feel your body responding!

    15 min focused warmup with some 30 sec bursts @ 28spm
    No stroke ratings for this piece, do at your own rate:
    4x 30"on/30" off @2K pace

    1x 5' on/1' off @2K plus 4 seconds

    10x 20"on/10" off @ 2k plus 10 seconds

    1x 10' on @ 2k + 16 (this one is tricky, but stick with it because your body is flushing the lactic acid and you are getting the benefits of the workout)

    10x 20"on/10'off @2k +10

    1x5' on/ 1' off @2k +4

    4x 30"on/30" off @2K or lower, then EVEN LOWER on the last one!!!

    Such a good piece!

    Where's the "like" button?
  • chelso0o
    chelso0o Posts: 366 Member
    This one was SUPER fun, and it was one of those workouts where you actually feel your body responding!

    15 min focused warmup with some 30 sec bursts @ 28spm
    No stroke ratings for this piece, do at your own rate:
    4x 30"on/30" off @2K pace

    1x 5' on/1' off @2K plus 4 seconds

    10x 20"on/10" off @ 2k plus 10 seconds

    1x 10' on @ 2k + 16 (this one is tricky, but stick with it because your body is flushing the lactic acid and you are getting the benefits of the workout)

    10x 20"on/10'off @2k +10

    1x5' on/ 1' off @2k +4

    4x 30"on/30" off @2K or lower, then EVEN LOWER on the last one!!!

    Such a good piece!

    Where's the "like" button?

    Right?!?!?! My coach said it was her favorite and I can see why. When I was done, I wanted to jump off of the erg and start shadow boxing!
  • flyingjack
    flyingjack Posts: 12 Member
    5k, 22:48.1

    Also, tried without stirrups, much better control. Let them toes go!
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    10 min warmup
    7 x 500m / 1 min rest

    avg 2:00.4 / 500m.......down from 2:05 a coupe of weeks ago, I'm feeling pretty chuffed!
  • mtcastillo86
    mtcastillo86 Posts: 119 Member
    I did almost the same workout yesterday...7 x 500m / 2 min rest...but it's gonna take me a while before I can even hope for a time like that!
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    This morning was a 5 min warmup followed by 5 x 1000m / 2 min rest & 5 min cool down. The last 1,000m was brutal at 1:59.8 /500m (the first 4 were around 2:05 / 500m)
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    IMG_2827_zps2858563b.jpg
  • painterprincess
    painterprincess Posts: 5
    Last night- scrapped all training, cranked some good music, tossed a towel over the display, and rowed what my body wanted to do for a half hour. Seriously satisfying. Got my 5k in easily for the March challenge, and reminded myself what's fun about rowing.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    my new 5,000m PB

    IMG_2832_zpscfbd2169.jpg
  • painterprincess
    painterprincess Posts: 5
    Crazy awesome PR Brian!
  • sunship
    sunship Posts: 59 Member
    just hit 15mm meters today -- get a pin, shorts and shirt -- :)

    i love this machine!
  • weighnuf
    weighnuf Posts: 1 Member
    90 minutes on the water in an Aero this morning.
  • mitchbaldwin
    mitchbaldwin Posts: 1 Member
    Hi all
    I bought a water rower 5 weeks ago to do some different exercise after 30 years of cycle riding/racing and am loving the all over body workout. Been doing a steady 30 min session 5 days a week and set a new best time of 7.3km in 30 mins.. Was wondering what I can do to get the time down?.. Average heart beat of 151..
    I'm 50 yo and 94kg.. Obviously the weight has to go but looking for some techniques and tips!
    Cheers
    Mitch
  • cw106
    cw106 Posts: 952 Member
    conceptc2.com is the best online resource for rowers.videos,tips and forums for all rowers.
    g luck.
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