Training & Motivation

Stay motivated rowing with the PM5

Tracking your workouts is easy with the PM5 performance monitor. It provides you with detailed information about your training.

If you use a compatible heart rate belt you will get to know your performance and progress better. Knowing the different intensity work zones will make your training more effective

Another advantage of the PM5 is that you get free access to the Concept2 Online Logbook. Here you can upload your workout data and compare your results with other people.

Variation in your workouts is key

By variating your workouts with different intensity, strokes per minute and duration depending on your fitness and long term goals – will help you staying motivated. Using music during your workouts can also make you feel more motivated.

Remember that you can row at a slower stroke rate – say between 18 and 22 strokes per minute and still variate your intensity. On the PM5 performance monitor, stroke rate is displayed in the upper right corner and power output appears in the center of the monitor and can be displayed in pace (time per 500 m), watts or calories.

You can row hard at both a low (18–22) or higher stroke rate (28–34). Most people feels good at a medium stroke rate between 24–26.

Rowing at lower stroke rates demands more of your technique to create a good power output, but also gives you more time to focus and observe on details of the correct rowing technique.

How to gradually build up your rowing and track your progress

Learn how to setup a workout and read your results on the PM5 performance monitor.

Warm-up, cool-down, and stretch out every time you are training. Workouts of greater intensity require a longer warm-up. Remember to drink adequate amounts of water.

Short rowing sessions

Start with a row of 3–5 minutes. Now take a short break to rest and stretch. If you feel good, continue with up to four of the same short rowing.

Row with different stroke rate and power output

  • 3 minutes at 20 strokes per minute – comfortable rowing – 1 minute rest
  • 3 minutes at 22 strokes per minute – harder rowing – 1 minute rest
  • 3 minutes at 24 strokes per minute – comfortable rowing – 1 minute rest
  • 3 minutes at 24 strokes per minute – harder rowing – 1 minute rest
  • 10 minutes steady state rowing at your choice of stroke rate and power output. Remember the stroke rate (the pace) you settle on, because you will use it in the next workout.

Longer duration of rowing

Now you will try a longer duration of rowing with stroke rate variation.

Try to row  4 x 5 minute laps at a pace that is a few seconds faster than your 10 minute pace from Workout 2:

  • 20 strokes per minute for the first 2 minutes
  • 22 strokes per minute for the next 2 minutes
  • 24 strokes per minute for the last minute

Rest: row very easily for 2 minutes before starting the next 5 minute lap.

Now you will focus on longer and steady rowing

Row for 2 x 10 minute at a stroke rate between 20 and 24. Rest for 3 minutes in between each lap. Aim for a pace between the paces you rowed in Workouts 2 and 3.

How fast a pace you can achieve in short intervals?

For variety row for a total of 20 minutes with no rest:

  • 1 minute hard,
  • 1 minute easy

Watch the central part of the display for your pace. Aim for a stroke rate of 20–24. Look up your recorded pace after the workout using the recall / memory function on the PM5 Performance Monitor.

Rowing 30 minutes nonstop

Row a benchmark workout of 30 minutes nonstop. Record your total meters, and repeat this workout every few weeks to see and log your progress.

Set your personal goals now

Now you are ready to build your own exercise programs that works for your personal rowing goals.

Or you can get inspiration for your daily rowing workouts.

Indoor rowing is a rewarding sport for everyone

No matter your age or fitness level rowing can be fun and rewarding. It is simply a sport that benefits all.

Around the world you find local and national competitions on indoor rowing machines. There are big events for rowers at all levels including adaptive rowing. It’s a great experience to attend or participate in the competitions.

Just watch this inspirational video from The British Rowing Indoor Championships.

The ultimate 2000 meter ergo rowing test

This test is so hard but a good measure of your training efforts. The race is typically divided into four 500 meter pieces. It is easy to get carried away by the occasion and atmosphere.

You start with fresh legs and a good amount of adrenaline. Depending on your race strategy you often have a flying start, then you find your race pace.

When you reach the first 1000 meter you start to feel pain from the lactate acid. This is where you decide to make it or break it. If you can hold your pace consistently you might gain an advantage over your competitors.

The last 500 meter is around the last two minutes of the race. If you have done your very best, you will finish the line totally exhausted!