Lunchtime workout advice

Rowing for weight loss or weight control? Start here.
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Iggymnewrower1
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Posts: 11
Joined: December 9th, 2019, 9:27 am

Lunchtime workout advice

Post by Iggymnewrower1 » December 9th, 2019, 9:45 am

Hi has anyone got or know where i can get a good quick solid workout from on the rower?

im all new to this and not sure im doing enough or doing to much etc

Dangerscouse
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Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: Lunchtime workout advice

Post by Dangerscouse » December 9th, 2019, 4:56 pm

There's loads to choose from:

30r20
4 x 1500m 4r
8 x 500m 3:30r
5k or 6k then whatever time you have got left to do a timed session
8k
6 x 1k

To name a few, but it does depend on what your goal is? Do you want to lose weight? Get faster? Get stronger? All of these?

All sessions can be adapted as you can lower or higher your stroke rate and / or pace and /or rest period.

Don't fall into the trap of thinking every session needs to be hard and fast, as slow and steady will also be very beneficial too. You will make better progress if you keep changing your routine and have lots of variety, and finally never forget you can only train as hard as you can rest so don't worry about having rest days when you need them.
46 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 10k= 35:46 30mins= 8,428m 60mins= 16,331m HM= 1:18:25; FM= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

Dino
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Joined: December 23rd, 2018, 8:54 am

Re: Lunchtime workout advice

Post by Dino » December 9th, 2019, 5:08 pm

There is always the Concept2 workout of the day. They offer short, medium and long versions every day. Short probably good for a lunchtime to give time for getting changed. You can choose the intensity yourself. More info on their web page:
https://www.concept2.com/indoor-rowers/training/wod
52M HWT 18/19, 19/20, 20/21 Team: 50Plus Zwift Rowing
1m 326m, 500m 1:38,7, 1k 3:35.7, 2k 7:24.2, 5k 19:06.6, 6k 23:26.0, 30m 7730m, 10k 39:26.1, 60m 15025m, HM 1:25:04.7, FM 2:59:26.0, 50k 3:49:17.3

jamesg
Half Marathon Poster
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Joined: March 18th, 2006, 3:44 am
Location: Trentino Italy

Re: Lunchtime workout advice

Post by jamesg » December 10th, 2019, 5:05 am

https://thepeteplan.wordpress.com/the-pete-plan/

Pete Marston developed these specifically for lunchtime.

These too can fit in easily:
https://www.britishrowing.org/indoor-ro ... ing-plans/
08-1940, 183cm, 87kg. Last seen MHR 162, in 2k (2020-05-16) 8.47.5@24

Iggymnewrower1
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Posts: 11
Joined: December 9th, 2019, 9:27 am

Re: Lunchtime workout advice

Post by Iggymnewrower1 » December 11th, 2019, 10:11 am

Brilliant thank you, Im not sure how how to add comments so ill write here,

@Dino thank you i will check it out

@Dangerscouse i feel like i have to go fast to get a good session as i only get 30-40 mins and putting it all in for 20 mins i seem to be blowing at the end of it then i finish off each day with weights.

@jamesg cheers mate ill check them out

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max_ratcliffe
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Joined: May 2nd, 2019, 11:01 pm

Re: Lunchtime workout advice

Post by max_ratcliffe » December 12th, 2019, 2:29 am

Iggymnewrower1 wrote:
December 11th, 2019, 10:11 am
Brilliant thank you, Im not sure how how to add comments so ill write here,

<>
Click on the quotation mark (") button of the post you want to reply to. If you want to quote more than one post, scroll down and click more buttons.

You will end up with some hypertext stuff with '[quote=gdsfgd post_id=456457... and '[/quote and so on, which will be interpreted when you preview or submit the post.
49yo, 82kg
PBs: 1'=328m; 500m=1:34.0; 1k=3:25:1; 2k=7:16.5; 5k=19:44; 6k=23:24; 30'=7534m; 10k=40.28; 60'=14621m; HM=1:27:46

2020 goals:
1k - sub 3:30; 30' > 7500m; 60' > 14600m; HM sub 1:29.00
2k - sub 7:15; 5k - sub 19:20; 10k - sub 40:00;

Iggymnewrower1
Paddler
Posts: 11
Joined: December 9th, 2019, 9:27 am

Re: Lunchtime workout advice

Post by Iggymnewrower1 » December 12th, 2019, 9:02 am

Cheers max

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