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Nov 4 Strength Meets Innovation: Introducing the Concept2® StrengthErg™
Oct 31 Winter Training Boredom: How to Stay Motivated Through the Cold Months
Oct 31 The Power of Strength Training for Rowers: Enhancing Performance, Erg Scores, and Longevity
Oct 16 Starting Your Workout: Warming-Up 

Frédéric Lejeune

Log

Date Distance Time Pace Comments Action
05/21/16 13,570m 1:00:00.0 2:12.6 View workout
05/20/16 10,132m 45:00.0 2:13.2 View workout
05/18/16 10,032m 45:00.0 2:14.5 View workout
05/17/16 9,747m 45:00.0 2:18.5 View workout
05/16/16 9,146m 45:00.0 2:27.6 View workout
05/14/16 6,000m 29:24.4 2:27.0 View workout
05/13/16 10,112m 45:00.0 2:13.5 View workout
05/11/16 10,660m 45:00.0 2:06.6 View workout
05/10/16 9,000m 36:20.0 2:01.1

4 x 2000m / 1 min easy
Row four 2000 meter pieces. Row for one minute at light pressure between each 2000.

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05/09/16 11,200m 48:00.0 2:08.5

8 x 1000m / 2 min easy
Row eight 1000 meter pieces. Row for two minutes at light pressure between each 1000.

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05/07/16 9,600m 40:44.0 2:07.2

2 x 4000m rate increase / 4 min easy
Row two 4000 meter pieces. In each piece the first 2000m @ 22 spm. Then 1000m @ 24 spm, 500m @…

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05/06/16 8,250m 35:00.0 2:07.2

5 x 5min / 2 min easy 22/24/26/26/24/22
Row five 5 minute pieces. Row for two minutes at light pressure between each piece.

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05/05/16 13,987m 1:00:00.0 2:08.6

15' /22 15'/24 15'/26 5'/24 10 HARD 4'/22 10 HARD 2'/22 20 HARD 2'/22 10 HARD

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05/03/16 6,000m 24:57.0 2:04.7

25 minutes with bursts
Row a single 25 minute piece at a consistent pace. Every four minutes, row ten strokes hard and then return t…

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05/02/16 10,000m 41:42.0 2:05.1

10,000m with rate changes every 2000m: 22-26-22-26-22

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04/29/16 8,500m 35:00.0 2:03.5

5 x 5 min / 2 min easy
Row five 5 minute pieces. Row for two minutes at light pressure between each piece.

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04/28/16 16,000m 1:08:35.0 2:08.5

2 x 8000m rate change 22-24 / 5 min easy
Row two 8000 meter pieces. In each piece change the rate every 1000m. The first 2000m @ 22…

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04/27/16 10,237m 45:00.0 2:11.8 View workout
04/26/16 9,000m 42:00.0 2:20.0

6min easy + 2 x 12 minutes / 6 min easy
Row two 12 minute pieces. Row for six minutes at light pressure between each piece.

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04/24/16 20,000m 1:27:16.9 2:10.9 View workout