Concept2 Forum

I think my aerobic base is pretty good, since this is where I spend most of my workouts. At 50% 2K power I'll hit 120 HR (and higher if hot) which is 62% of my heart rate reserve (max HR-resting HR). Here I would be pulling 9 watt per stroke. The stroke power has some influence on this, if you incre...

328W @32 is 10 Watt per stroke. For me 10 Watt per stroke is high powered. If I row 10 Watt per stroke I blow through HR 109 within one minute on stroke rate 17. This is OK and I compensate by taking enough break, e.g recently 10 x (3 mins / rest 1 min), watt per stroke: 10.6, stroke rate 17-18. HR ...

Verification only certifies that the row has taken place as submitted but not by whom. You could hire someone to do the rows for you. Obviously nobody does this. The problems only show up when people submit a time for a continuous row which in fact was rowed as an interval or put in completely ridic...

Ramp test on the ergometer: 30 watts more per minute until I stopped at 471 watts. That convinced him. 368W threshold power on the hospital ergometer. Unfortunately, at 95kg. That's probably why rowing on the Concept2 ergometer isn't working so badly for me. That's excellent. That should translate ...

In order to transfer the power of the legs to the arms you need a strong core. That's why I do core exercises. The Athlean-X channel (you-tube) has some good ideas (variations on planks, side blanks, hollow holds, pilates-100s, some others). Since I no longer have access to a gym I have some exercis...

It's not a good idea to do the same workout every day (like rowing 45 mins at 125 HR). You also need shorter, more intense workouts to make more gains in cardiovascular fitness. Just curious: what where the workouts on the treadmill and elliptical?

Funnily I have a problem also to keep a 20 stroke rate. For me 19 or 21 is easier to maintain. I would let it slip to 21 now and then, then compensate by dropping to 19. If you have the C2 app on your phone you get the exact stroke count from which you can figure out exactly your average spm. 8000+ ...

by reducing the arm pull effort at the end of the stroke and basically just bringing the handle to my chest (pace didn't drop when I did this, so probably compensating more with legs). So, is that good practice for now Yes, that is textbook rowing. As an aside, from my own experience, long duration...

I do some sort of warmup for everything. Everything starts with a 500m no power piece. Then it depends on the main session. For time trials I follow Eric Murray's suggestions: e.g 2K main set, warmup: 10 mins slowly working up to UT1 pace, then 5 x 45 secs with 1:15 active rest (i.e. start every 2 m...

Does anybody else get shinsplints from rowing?
I am surprised, since I row 70% of my volume strapless.
I do go slightly past vertical shins on the catch.

Defining "flat out" as including a desperate sprint at the end of a piece: I do this only in erg races, not even in time trials. Time trials are like 99.5% efforts.
I feel that a maximal sprint at the end is more harmful than useful.

Tyler Durden wrote: ↑

April 10th, 2025, 5:12 am

When I wanted to slow down my stroke rate, I pulled hard, but always took a short break at the end of the stroke. Then I easily slid back forward, were I immediately started the next stroke. Yesterday I moved the break to the beginning of the stroke

Ideally it is a fluid motion with no breaks.

Let me add to the good advise already listed: sit firmly on your ass bones & NOT on your back pockets! This will place your pelvis with an anterior tilt & prevent excessive rounding of your lumbar spine. This is the most important piece of advice. It is similar to the back posture recommended for d...

To get a high stroke rate with high drag factor you have to shorten the recovery very much, i.e. rush forward very fast. This probably would not work in a boat and is not generally done on the ergo (probably since ergers do not want to develop habits that are detrimental for on the water rowing). Fo...

Given that I can only erg primarily on Mondays, his recommendation is to do a mix of 30-40’ of steady state, 10-15’ of Anaerobic threshold pieces, and 5-10’ of high intensity interval training pieces so that I can hit all three basic training zones during the workout. After a good warmup (30 minute...