Indoor Rowing - Starter Plan

The goal of the STARTER PLAN is to: 1. expose new athletes to specific training on the Concept2 Indoor Rower; 2. develop a basic understanding of how to control speed (split) with stroke rate; 3. help build a foundation for more advanced training and engine development; 4. Ideally, give you a solid starting point before joining our ONLINE MEMBERSHIP! A few notes on pacing during the duration of this PLAN: The 2000m time trial is the most common marker of rowing ability. To master pacing, we must learn to increase and decrease our pace gradually. The simplest and most effective way to pace on the indoor rower is by controlling SPEED with STROKE RATE. The first session you’ll complete will have you working at specific rates (strokes per minute). Do your best to be as accurate as possible, and FOLLOW THE PACING INSTRUCTIONS to the best of your ability. Following the 2000m time trial in session #3, you’ll note your finishing AVERAGE PACE (/500m). This is the pace that the remainder of this particular program will be based off of.