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Concept2 Blog

Nov 20 Ergatta Releases Wavelength, Their New Flagship Game
Nov 19 Six Partner Workouts to Get You Moving
Nov 4 Strength Meets Innovation: Introducing the Concept2® StrengthErg™
Oct 31 The Power of Strength Training for Rowers: Enhancing Performance, Erg Scores, and Longevity

Sean Richards

Log

Date Distance Time Pace Comments Action
05/20/20 5,812m 25:00.0 2:09.0

5x5 Minutes stroke pyramid with 1 minute recovery

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05/20/20 2,000m 7:27.5 1:51.8

4x500 Metre with 1 Minute recovery

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05/20/20 1,155m 5:00.0 2:09.8

Warm up

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05/18/20 823m 3:00.0 1:49.3

30sec with 90sec recovery. Start by aiming to go 150m per 30sec period and increase that by 1m per round.

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05/18/20 412m 2:00.0 2:25.6

Cool down

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05/18/20 550m 2:00.0 1:49.0

Segment 3:  2 Rounds of 60 Second Sprints @28 with 30 Seconds Rest in between  

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05/18/20 720m 2:40.0 1:51.1

Segment 2:  4 Rounds of 40 Second Sprints @28 with 20 Seconds Rest in between   ~2 Minute BREAK

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05/18/20 720m 2:40.0 1:51.1

Workout (~15 Minutes)    Segment 1:  8 Rounds of 20 Second Sprints @28 with 10 Seconds Rest in between   ~2 Minute BR…

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05/18/20 2,084m 9:00.0 2:09.5

Warm Up (11 Minutes)   3:00 WORK @24  REST 3:00 WORK @24/26/28 REST 3:00 WORK @28   WORK intensity is defined as... :60 Ea…

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05/14/20 500m 1:47.8 1:47.8

500 Metre Time Trial

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05/14/20 1,230m 4:30.0 1:49.7

6x45 second sprints with 1:15 minutes recovery

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05/14/20 1,224m 4:30.0 1:50.2

6x45 second sprints with 1:15 minutes recovery

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05/14/20 2,874m 12:00.0 2:05.2

Warm up

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05/13/20 3,778m 15:00.0 1:59.1

x5 Intervals ~ 5/4/3/2/1 Minutes (Increasing pace by 5 seconds every interval)

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05/07/20 2,000m 7:41.7 1:55.4

2000 Meters - Time Trial

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05/07/20 1,153m 5:00.0 2:10.0

Warm up

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05/03/20 5,000m 19:58.6 1:59.8

5000 Metre Time Trial

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05/03/20 1,122m 5:00.0 2:13.6

Warm up

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05/02/20 9,299m 40:00.0 2:09.0

Endurance Rowing sprinkled with some Threshold Training

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04/30/20 4,348m 28:00.0 3:13.1

Power Pyramid - 14 x 2:00 minute Minute Intervals

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