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Concept2 Blog

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

David Juffre

Log

Date Distance Time Pace Comments Action
10/23/22 5,560m 24:00.0 2:09.4 View workout
10/21/22 4,711m 20:08.6 2:08.2

W07S03 - The Free Fitness Society Rowing Club
erg.zone

 View workout
10/20/22 2,700m 10:41.8 1:58.8

3 fast rounds - The Free Fitness Society Rowing Club
erg.zone

 View workout
10/18/22 4,000m 15:25.4 1:55.6

3 x (400-300-200-100) - ErgZone addicted 💪
erg.zone

 View workout
10/14/22 2,029m 8:00.0 1:58.2 View workout
10/14/22 3,457m 15:00.0 2:10.1

ROWW36S4
Interval Time
2 or 3x 15min (4m/1m/4m/1m/4m/1m)
rest 3:00

rate 20/24

2k PB pace +18-20 seconds at r2…

 View workout
10/12/22 3,750m 15:13.4 2:01.7

WOD - 5 x 750m / 2 min easy - Row
erg.zone

 View workout
10/08/22 3,051m 12:00.0 1:57.9

ROW 8x1:30
W012/52 22r.
Optional DF +20/30

Rest 1:30
Rate: 22spm

Coach guidelines pace:
start 2k Pb plus 4s…

 View workout
10/07/22 6,547m 26:59.8 2:03.7 View workout
10/07/22 2,073m 9:37.6 2:19.3

RowErg [WARM UP] - THE ENGINE ROOM
erg.zone

 View workout
10/05/22 3,403m 12:30.0 1:50.1 View workout
10/03/22 6,661m 26:46.2 2:00.5 View workout
10/01/22 6,844m 30:00.0 2:11.5

ROWW36S4
Interval Time
2 or 3x 15min (4m/1m/4m/1m/4m/1m)
rest 3:00
~55/~65%+ watts
rate 20/24

2k PB pace +1…

 View workout
09/30/22 3,946m 16:00.0 2:01.6

Sep 2022 - The Zombie Carrot Spicy Eight - CTC Members
erg.zone

 View workout
09/29/22 8,000m 35:07.1 2:11.6 View workout
09/27/22 3,000m 11:57.6 1:59.6

6 x 500m - Free RowAlong Sessions
erg.zone

 View workout
09/27/22 3,000m 12:59.2 2:09.8

6 x 500m - Free RowAlong Sessions
erg.zone

 View workout
09/24/22 3,583m 15:00.0 2:05.5

W35 - 5mins, 4mins, 3mins, 2mins, 1min - Free RowElite Sessions
erg.zone

 View workout
09/23/22 7,000m 28:56.5 2:04.0

W37 - 5x200m x5 - Free RowElite Sessions
erg.zone

 View workout
09/23/22 1,148m 5:00.0 2:10.6 View workout