About a month ago, I wrote a post about using an indoor rowing machine to do high intensity rowing (you can find it here). I mentioned that there is a handy setting on the Concept2 which is designed for the routine I described in that post. Since then, I have had a few questions on how to actually find that setting on the Concept2, so I have decided to post a step-by-step guide on how to get started easily with the Concept2 interval rowing option.
Step 1: Pull the handle enough to get the rowing machine started. The screen will turn on, select the option “Select Workout” by pushing the button as illustrated above.
Step 2: On the next screen you will have 4 options as illustrated. Select the option “Standard List”.
Step 3: Select the bottom option which reads “500m/1:00r” which basically means row for 500m and then rest for 1 minute.
Step 4: You will now see the same as in above picture. That basically means you are ready to start. As soon as you start rowing, the timer will begin and the 500m will reduce according to your rowing until it gets down to zero. The top row shows how many meters you have remaining in this round. The second row shows long it would take you to complete 500 meters at current speed. The third row shows how much time has elapsed. Fourth row tells you how many seconds you take to complete one meter.
Step 5: Once you have completed the 500m, the above will be showing on the screen. This is the time when you are resting. The top line shows the minute countdown until you need to start again. In this picture, there are 43 seconds remaining until I have to row again. As soon as this gets to zero, start rowing again immediately. The second row shows which number of interval we are on. In this case this is the third interval which means I have rowed 3 x 500m already and resting for the third time. The third row shows me how long it took me to complete the 500m in the last round. The fourth row shows how many seconds I took on average per meter.
Hope this helps you to quickly get started on an interval rowing session. As mentioned in my previous post, this is a great way to get some good cardio in a short period. You will feel the effort and you will see the results. Any more questions, just reach out to me.