Stay motivated by rowing with the PM5 Performance Monitor

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.

Inspiration to your Workout of the Day (WOD)

Welcome to your Daily Inspiration for your Workout of the Day (WOD)! It’s time to take your workouts to the next level. This daily dose of motivation will help you stay focused and energized, so you can make the most of your time and reach your fitness goals. So take a deep breath, and let’s get started!

 

Variation in your workouts is key

By varying your workouts with different intensities, strokes per minute, and duration depending on your fitness and long-term goals, you can help stay motivated. Additionally, using music during your workouts can also make you feel more motivated.

Remember that you can row at a slower stroke rate – between 18 and 22 strokes per minute – and still vary 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 feel good at a medium stroke rate between 24-26. Rowing at lower stroke rates requires more of your technique to create a good power output, but also gives you more time to focus and observe the details of the correct rowing technique.

How to gradually build up your rowing and track your progress

Set goals to gradually build up your rowing and track your progress. Start with easy sessions and gradually increase the intensity and duration of your workout. Increase your pace and distance as you build up your fitness level. Keep a log of your workouts, including date, time, distance, and split times.

  1. Warm up, cool down, and stretch before and after every training session. Increase the length of your warm-up for higher intensity workouts.
  2. Drink plenty of water throughout your workout.
  3. Set goals and gradually increase the intensity and duration of your workout. Increase your pace and distance as your fitness level grows.
  4. Keep a log of your workouts, including the date, time, distance, and split times.
  5. Learn how to setup a workout and read your results on the PM5 performance monitor.

Your very first workout

Short rowing sessions

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

Workout 2

Row with different stroke rates and power outputs

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

Workout 3

Rowing for a longer duration

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

Workout 4

Now you will focus on longer and steadier rowing

Now, focus on rowing for 2 sets of 10 minutes each, at a stroke rate between 20 and 24. Rest for 3 minutes in between each set. Aim for a pace that is between the paces you rowed in Workouts 2 and 3.

Workout 5

How fast can you achieve a pace 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. After the workout, use the recall/memory function on the PM5 Performance Monitor to look up your recorded pace.

The benchmark workout

Rowing 30 minutes nonstop

Set aside some time and get ready for your 30-minute nonstop rowing workout.

Record your total meters rowed and repeat this workout every few weeks in order to monitor your progress and set personal goals.

Look for inspiration in your daily rowing workouts to help you reach your desired milestones.

Make sure that you are pushing yourself to reach your goals while also taking care of your body and avoiding any potential injuries.

Experience the Fun and Rewards of Indoor Rowing!

Indoor rowing is a rewarding sport for everyone, no matter their age or fitness level. It can be fun and beneficial for all.

Around the world, local and national competitions on indoor rowing machines can be found, with events for rowers of all levels, including adaptive rowing. Attending or participating in these competitions is a great experience.

Check out this inspirational video from The British Rowing Indoor Championships to learn more!

Conquering a 2,000 Meter Rowing Race

This test is incredibly challenging, but it is a good measure of your training efforts. The race is typically divided into four 500-meter segments, and the goal is to maintain a consistent pace throughout. It is easy to get carried away by the occasion and atmosphere, so you must remain focused on your race strategy and goals.

When you start, your legs are fresh and you have a good amount of adrenaline. Depending on your race strategy, you may have a flying start, then you find your race pace.

At the first 1000 meters, your body starts to feel the effects of the lactic acid build-up. This is where you decide if you will make it or break it. If you can hold your pace consistently, you may gain an advantage over your competitors.

The last 500 meters is around the last two minutes of the race. If you have done your very best, you will finish the line completely exhausted, having pushed your body to its limits.