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rowing machine training program

Release time:

2024-04-25

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Don't think about rowing on the machine for 30 minutes the first time. We recommend that you start rowing for 3-5 minutes each time, then rest, stretch, and move around. If you feel good, do 4 reps of this short interval rowing exercise.

1. Rowing for the first time

2. Rowing for the second time

Start rowing at a certain frequency and intensity. Rowing rate is the cadence of rowing per minute and is displayed in the upper right corner of the performance monitor. Force is how hard you are pulling and is displayed on the KBC6n's power monitor, with different options: Watts, Calories or Rowing Cadence. Try doing some 3-minute interval rowing exercises with different rowing frequencies and rowing rhythms, as described below:

practise

Row for 3 minutes, 20 strokes per minute, effortlessly; rest for 1 minute

Row for 3 minutes, 22 strokes per minute, more vigorously; rest for 1 minute

Row for 3 minutes, 24 strokes per minute, effortlessly; rest for 1 minute

Row for 3 minutes, 24 strokes per minute, more vigorously; rest for 3 minutes

Next, row steadily and continuously for 10 minutes at a comfortable speed and intensity, and then end. Be sure to pay attention to the speed and force you used last, as it will be used in the next exercise.

3. Rowing for the third time

Longer strokes and changes in rowing frequency

practise

Perform four 5-minute exercises, varying the rowing frequency in the following order:

Stroke 20 times/minute in the first 2 minutes

22 strokes/min for the next 2 minutes

24 strokes/minute in the last minute

Then row easily for 2 minutes and get ready to start the next 5-minute exercise.

Your training pace should be faster than the 10-minute pace of your last exercise.

Key words:

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