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The Concept2 rower is perfect for its ability to deliver low-impact, total-body workouts that build up strength, endurance, and speed. But to keep your progress steady - it’s crucial to switch up your sessions and ensure you are training all of your energy systems.
Below, you’ll find 14 distinct workouts ranging from short sprints to long, steady rows. Use them to target various energy systems, challenge pacing skills, and maintain consistent results over time.
Energy Systems?
Our bodies rely on three primary energy systems to produce power during exercise: the creatine-phosphagen system, the glycolytic system, and the aerobic system.
Each serves a different role and contributes to our overall performance.
The creatine-phosphagen system provides immediate, short bursts of power lasting up to about 10 seconds, making it crucial for sprints and explosive efforts.
The glycolytic system takes over for medium-duration, high-intensity efforts lasting up to a few minutes, fueling hard intervals and threshold training.
The aerobic system sustains longer efforts by efficiently using oxygen to generate energy over extended periods, crucial for endurance training and steady-state rowing.
Training all three energy systems ensures a well-rounded fitness foundation. Short, powerful bursts improve raw speed and strength, medium-length efforts enhance muscular endurance and lactate threshold, while longer sessions develop overall stamina and efficiency.
By integrating workouts that target each system, you’ll improve your ability to sustain effort, recover faster, and optimize overall performance on the rower.
The workouts..
1) Tabata Blitz (High-Intensity Sprints)
Maximize power output in minimal time.
Workout
Warm-Up: 3–5 minutes at an easy pace (~18–20 SPM).
Main Set: 8×(20s all-out + 10s rest).
Cooldown: 2–3 minutes gentle rowing.
Intensity: 90–100% effort during work intervals, handle down or gentle row on rest.
Progression Tip: Add a second Tabata set with a 2-minute rest in between if you’re advanced.
2) Steady 30-Minute Row (Aerobic Foundation)
Build base endurance and stroke efficiency over a moderate timeframe.
Workout
Warm-Up: 5 minutes, gradually increasing stroke rate from 18 to 22 SPM.
Main Set: Row continuously for 30 minutes, aiming for a steady 500m split.
Cooldown: 3–5 minutes.
Progression Tip: Increase to 40 or 45 minutes as aerobic capacity improves.
3) 1:1 Minute Intervals (Balanced Effort)
Combine moderate work intervals with equal rest to develop aerobic and anaerobic capacity.
Workout
Warm-Up: 4–5 minutes at ~20 SPM.
Main Set: 10 rounds of 1 minute brisk row (~75–80% effort), 1 minute rest.
Cooldown: 2 minutes easy.
Progression Tip: Add more rounds or slightly increase stroke rate.
4) Reverse Pyramid (Speed & Endurance Combo)
Alternate between medium-distance and short sprints, pushing VO₂ and muscular stamina.
Workout
Warm-Up: 5 minutes easy.
Main Set:
800m → Rest 1 min
600m → Rest 45s
400m → Rest 30s
200m → Rest 15s
Ascend back up with the same rest periods.
Cooldown: 3 minutes.
Progression Tip: Increase each interval by 200m or reduce rest.
5) Classic 5K Tempo (Extended Steady Row)
Improve mental and physical endurance over a moderate-long distance.
Workout
Warm-Up: 5–6 minutes gradually raising heart rate.
Main Set: Row 5000m at a consistent tempo pace.
Cooldown: 3–5 minutes.
Progression Tip: Convert into a 10K row once 5K becomes comfortable.
6) 2K + 1K Burnout (Threshold & Finish-Line Kick)
Challenge lactate threshold and ability to push pace after partial recovery.
Workout
Warm up 5 minutes.
Row 2000m at ~90% max effort.
Rest 3 minutes.
Row 1000m aiming for a faster split (e.g., 5–10 seconds quicker per 500m).
Cool down 2–3 minutes.
Progression: Reduce rest to 2 minutes or add a final 500m sprint if advanced.
7) Triple 3’s (Mid-Distance Intervals)
Maintain consistent power output across multiple medium-length efforts.
Workout
Warm up 4 minutes.
Perform 3 rounds of:
Row 3 minutes at moderate-high effort (~80%), rest 1 minute,
Row another 3 minutes at slightly higher effort (~85%), rest 1 minute.
Cool down 2–3 minutes.
Progression: Add a 4th round or extend each interval to 4 minutes.
8) Ascending Ladder (Gradual Aerobic Build)
Increase distance step-by-step to develop sustainable pacing over longer intervals.
Workout
Warm up 5 minutes.
Main Ladder: 500m → rest 30s → 750m → rest 45s → 1000m → rest 60s → 1250m → rest 75s → 1500m.
Cool down for 3–5 minutes.
Tip: Keep each split consistent or aim for mild negative splits.
9) Interval 30/30 (Straightforward Speed Work)
Develop short-burst power and quick recovery.
Workout
Warm up 5 minutes.
6–8 rounds of: 30 seconds fast (85–90%), 30 seconds easy row.
2–3 minutes easy to cool down.
Progression: Increase total rounds or raise intensity closer to 95% in the work intervals.
10) Mixed Circuit: Row–Burpee–Row
Elevate heart rate with row intervals sandwiched by bodyweight burpees.
Workout
Row 250m → 10 burpees → Row 250m → Rest 1:1 based on row time
Repeat 3–5 rounds
Why It Works: Combines metabolic impact of burpees with rower intervals to keep intensity high.
11) 10×100m Sprint Series
Hone explosive starts and short-range power.
Workout
Warm up 4 minutes.
10 repeats of 100m all-out, 40–60 seconds rest (handle down)
Cool down 2–3 minutes
Focus: Perfect for practicing catch technique and powerful leg drives without the burn of longer sprints.
12) Fartlek-Style Row (Random Speed Play)
Introduce unpredictability in pacing, preventing mental and physical plateaus.
Workout
Warm up 5 minutes.
15–20 minutes “free form” rowing: switch between 1 minute easy, 45 seconds moderate, 30 seconds hard—random order.
Cool down 2–3 minutes.
Why: Maintains engagement, great for mental variety and adaptable to how you feel that day.
13) Half-Marathon Attempt (21,097m)
Extreme test of endurance and mental fortitude—suitable for advanced rowers.
Workout
Warm up 6–8 minutes thoroughly.
Row 21,097m (a half marathon), aiming for a consistent split.
Extended 5–10 minutes cool down.
Tip: Hydrate well. Periodically shake out arms and adjust posture to ward off stiffness.
14) 3×(1K–750m–500m) Descending Intervals
Increase intensity as intervals shorten, boosting your finishing kick.
Workout
Warm up 5 minutes.
3 cycles of:
Row 1000m @ moderate-hard → Rest 60s
Row 750m @ slightly faster pace → Rest 45s
Row 500m @ near-sprint → Rest 90s (longer rest to reset)
Cool down 2–3 minutes.
Why: Improves the ability to maintain focus through mid-range intervals, then accelerate into a shorter, faster burst.
General Tips for All Rower Workouts
Warm Up & Cool Down: At least 3–5 minutes each. Focus on gradually raising heart rate and loosening the hips, shoulders, and lower back.
Damper Setting: Commonly around 3–5 for a balance of smoothness and resistance. Higher settings require more leg power but can strain form if you’re not used to it.
Check Stroke Rate: Sprint intervals often see 28–32+ SPM, while steady workouts might hover ~20–24 SPM.
Stay Hydrated: Especially crucial for longer workouts like 5K, 10K, or half-marathon rows.
Monitor 500m Splits: A key metric for pacing. A stable or slightly descending (faster) split indicates you’re managing energy well.
Whether you want a quick, intense burn or a steady, stamina-building row, these 14 workouts should give you plenty of options to keep your training fresh, and keep you pushing the needle forward.
Rotate different methods - short sprints, distance challenges, interval sets, and mixed circuits - to keep your body adapting.
Over time, you’ll refine stroke efficiency, enhance leg drive, and boost your rowing performance on the Concept2.
Written by Chris Gilbert
Owner & Head Coach, TNT Fitness
NCCPT | Nutritionist | Tactical Conditioning Specialist
Helping individuals achieve purpose-driven fitness for life & performance.
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