You will gradually increase both elapsed workout time and rowing intensity, and you will learn to take advantage of Concept2's motivational programming at the same time!
Adjust the FlexFeet so the strap crosses the ball of your foot.
Workout 1:
Row for 5 minutes very easily, getting a feel for the technique. Aim for a stroke rate of between 24 and 28 spm (strokes per minute). Stop and get off the Indoor Rower, and do 5 minutes of stretching or walking. Get back on the rower and row for 5 more minutes easily. Then walk for 5 minutes again.
Optional: Have some one watch you row and compare your technique to that shown on the video.
After your workout:
Start your logbook. Record the total number of meters you rowed today. You can do this on paper, or with a free Online Personal Logbook. If you think you might want to participate in any of Concept2's motivational challenges, you will need to have an Online Log. We encourage you to set one up now! It's easy. Go to the Online Logbook and follow the directions. You will have the option of joining our e-list which will keep you aware of our motivational Online Challenges and Events!
Workout 2:
Row easily for 5 minutes. Get off and stretch for a few minutes. Get back on the machine. Now row for 10 minutes, watching the pace display on the Performance Monitor as well as other numbers shown. Get off, and stretch/walk for 5 minutes.
After your workout:
Record your total meters rowed. If you didn't start your Online Logbook yesterday, do it today! Every meter counts toward the Million Meter Club - no matter how slowly you row!
NOTE: As with any new activity, you may feel some "new" muscles. It is important to listen to your body. If you're feeling good now, you can row for a few more days before taking an easy day. If you feel like you could use a day off from rowing, take a 20-30 minute walk today and then do the next workout tomorrow.
Workout 3:
Row easily for 5 minutes then get off and walk/stretch for a few minutes. This will become your standard warm-up. Get back on the rower and row for 5 minutes easily. For the next 5 minutes, row as follows: Once every minute, take a "Power Ten," meaning row 10 strokes with greater intensity, still using good technique and maintaining a stroke rate between 24 and 28 spm. To do this, you will need to use your legs, back and arms to accelerate the handle toward your body more quickly. Watch the Pace display for feedback. It takes a little while to learn how to pull harder; don't be frustrated if it doesn't happen right away. Finish up with 5 more minutes of easy rowing, thinking about maintaining good technique.
After your workout:
Record your total meters rowed in your Online Logbook. If you haven't yet visited the Training Forum, click on the link from the left hand column. There is usually an active "Weight Loss" thread to read. [consider a day off….copy needed]
Workout 4:
Do your standard warm-up. (Row easily for 5 minutes then get off and walk/stretch for a few minutes). Get back on the rower and row for 5 minutes at a moderate pace, followed by 5 minutes of Power Tens each minute, followed by 5 minutes of easy rowing, and finishing up with another 5 minutes of Power Tens each minute. Then row easily for a few minutes as a cool-down. Record your meters rowed.
After your workout:
Record your meters in your Online Logbook. While you're there, click on the Challenges tab at the top of the logbook page. There you will find information about upcoming challenges. Read about the next challenge and take it on!
Workout 5:
Warm up with 5 minutes easy rowing and some stretching. Get back on the rower and go for 10 minutes of steady rowing with a gradual increase in intensity. For the next 10 minutes, alternate 1 minute of easier rowing with 1 minute of harder rowing. Note: The best way to tell if you are rowing "harder" is to watch the central display of the PM3. [graphic with arrow]. If you are in pace/distance mode, a smaller number means a faster pace (it's taking you less time to row 500 meters). If in watts or calorie mode, a larger number means a faster pace (you're producing more power and burning more calories per hour). Finish up with a cool-down of 5 minutes easy rowing.
After your workout:
Record your meters, as always!
Rest Day:
If you haven't taken a day off by now, this would be a good time to take one!
Workout 6:
Warm up with 5 minutes easy rowing and some stretching. Get back on the rower and row steadily for 20 minutes at a comfortable pace. Every 500 meters or so, take a Power Ten. If you feel good, you can go for 5 more minutes at the end. Then cool down with 5 minutes of easy rowing.
After your workout:
Record your meters, as always!
Workout 7:
Warm up with 5 minutes easy rowing and some stretching. Get back on the rower and row 10 minutes of alternating 40 seconds harder rowing with 20 seconds of easier rowing. Then row 5 minutes steady rowing. Then 5 more minutes of the alternating :40/:20. Finish up with 5 minutes easy.
After your workout:
Record your meters, as always! Then, if you have time, check back in at the Forum to see what other rowers are talking about there.
Workout 8:
Warm up with 5 minutes easy rowing and some stretching. Get back on the rower and row the following segments non-stop: 5 minutes easy, 5 minutes moderate, 5 minutes hard, 5 minutes moderate, 5 minutes hard, 5 minutes moderate, 5 minutes easy.
After your workout:
Record your meters.
Workout 9:
Warm up with 5 minutes easy rowing and some stretching. Your workout is going to be a "time trial" to see how many meters you can row in 30 minutes. But don't get nervous - this is not a race. The point is to assess how many meters you can comfortably row at this early stage of your training. In a few more weeks, you should do this test again and it will be interesting to see your progress!! Before you start, pre-set your PM3 for a 30 minute piece. (Press Select Workout > Standard List > 30 minutes). As soon as you start to row, the PM3 will start to count down the minutes and count up the meters.
After your workout:
Record your meters. Be sure to enter the time as 30:00 even. After you enter the piece, you will see a button next to it in your log that says "rank". Click on this if you'd like to add your name and score to our World Online Ranking for your age group. You may not be at the top of the list, but the important thing is that you are there!
Now you should be ready for a wide variety of rowing workouts. You can repeat some of these workouts, or invent new ones. Strive to increase both the overall time and the intensity of your rowing until you find a routine that works for you.
You can download a 
free Training Guide in PDF format (size 2MB).
Training resources are also available at concept2.co.uk
