Rowing – Concept2 Australia


Rowing is a full body exercise that develops aerobic power, strength and endurance. It is impact-free and an effective way to burn calories. Rowing/ indoor rowing is a full-body workout. It is an excellent way to lose weight and it is an outstanding route to a lifetime of health and fitness. 

Getting Started Rowing

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Common Rowing Technique Errors

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Common Errors:

  • Poor grip: over gripping the handle
  • Breaking the arms at the catch
  • Chicken wing arms
  • Lunging at the catch
  • Over reaching at the catch
  • Lifting with the back at the catch
  • Excessive layback
  • Bending the knees too early on recovery
  • Rushing the slide
  • Over compressing
  • Shooting the slide

Correct Rowing Technique

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  • The stroke can be divided into 2 parts: the drive and the recovery
  • arms-only rowing
  • body and arms rowing
  • At the catch the shins are vertical and the body is stable at the 1 o’clock position
  • 2 or 3 mins spending practicing the correct sequence at the beginning of each session is a good way to warm-up and develop good rowing technique
  • the ‘catch’
  • the ‘finish’
  • the complete stroke is smooth and fluid
  • be strong and quick in the drive
  • be smooth and relaxed on the recovery
  • as you learn the rowing motion keep a steady cadence: 22 – 26 spm (strokes per minute)

Rowing with Greater Intensity

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  • Do a portion of your rowing with greater intensity
  • your recovery does not need to speedup as you increase your intensity
  • stay relaxed on the recovery and take time to breath before the next drive
  • aim to spend longer on the recovery than you do on the drive
  • as you push harder with your legs, your 500m splits will decrease
  • intensity is not directly linked to stroke rate
  • you can row intensely at a low stroke rate
  • the same way, a higher stroke rate does not mean higher intensity.

Setting up a Single Distance Workout on your Concept2 Monitor

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Press ‘Menu’ (or any other button on the monitor) > Select Workout > New Workout > Single Distance: Set Distance > once you found the distance you want, press the check mark to begin.

Setting up a Calorie Workout on your Concept2 Monitor

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Press ‘Menu’ (or any other button on the monitor) > Select Workout > New Workout > Single Calorie > Once you find the desired calories to row, press the check mark to begin your workout.

Setting up a Time Interval Workout on your Concept2 Monitor

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Press ‘Menu’ (or any other button on the monitor) > Select Workout > New Workout > Intervals > Intervals: Time > once your ‘Time’ and ‘Rest Time’ is set, press the check mark to begin your workout:  the numbers of ‘intervals’ you complete will be displayed on the monitor.

Setting up a Variable Workout on your Concept2 Monitor

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Press ‘Menu’ (or any other button on the monitor) > Select Workout > New Workout > Intervals > Intervals: Variable > you can press ‘Calorie’, ‘Distance’ or ‘Time’ > let’s assume you want to press ‘Time’ > set ‘Time’ and ‘Rest Time’ by toggling the arrow values to the right or left or by increasing or decreasing the value with the ‘+’ or ‘-‘ buttons > press the ‘check mark’ to go to the next ‘interval’ > when you have set all the intervals, press ‘No More Intervals’ and you are ready to row.

Rowing on Slides

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