UCanRow2

Debbie Permenter Boat Dedication & SIRA Results

3-2-1 ROW!
Need to work on your speed on the erg and build strength? This workout’s for you:
30-minute row
Race-pace 20 strokes at 1k
30 strokes at 2k
40 strokes at 3k
50 strokes at 4k
20 strokes at 5k
10 strokes at 6k
Then do: 10-8-6-4 reps of:
Real push-ups
Wall balls (or kettlebell swings)
Pull-ups
Easy cooldown row for 6 mins
Stretch and done!

A bit of endurance rowing helps you build a strong heart and lungs, but it's not always easy to stay focused.

In this post, we've got tips to get through that long or hard rowing workout. Let us know if we missed your question!

http://bit.ly/1o2ZiKU

Head Games: Tips and Tricks for Endurance Workouts Endurance workouts are great for your fitness, but they can be challenging mentally! Get our tips to ENJOY your endurance rowing workout!

FABULOUS 5K WORKOUT

Warm up then do:

0-1000m Find your working pace (split), where you can talk but you'd rather not
1k - 2k Rolling 100s: Alternate rowing hard for 100 meters, then paddling for 100 meters
2k - 3k Working pace (that you found in the first 1000m) for 500 meters, then row hard for 500 meters
3k - 4k Easy row for the first 200 meters, rolling 100s for the next 800 meters, row hard for the last 200 meters
4k - 5k Repeat the sequence above, sprinting the last 200 meters
Cool down 3-5 minutes at least before getting off the rower, then s-t-r-e-t-c-h.

🎉 Join us in celebrating a big milestone! 🎉

We’re excited to welcome the newest members of our certified indoor rowing instructor crew.

They join hundreds of coaches worldwide who have earned their Concept2 / UCanRow2 certification—and we’re proud to have them as part of the crew.

If you have the opportunity to work out with any of these instructors, know that they’ve been trained by industry leaders, and they've proven that they know their stuff.

These rowing professionals are fully prepared to support you in reaching your rowing and fitness goals.

👇 Meet our newest certified instructors, and give them a follow (or a DM!) if you want to see what they're up to:

Kristy Arnold
Morgan Fletcher
Shannon Moore
Rory Jenkins

We’d love to see your name here next! 👀

✨ Hint: You don't need to be planning to teach to do the rowing certification! Many rowing lovers do it to deepen their knowledge of rowing and the rowing machine.

🔗 Visit the link in our bio
💬 Or comment LINK and we’ll send you the details!

Rowing machine safety tip: Particularly if you row hard on the rowing machine, check the leg screws regularly. http://bit.ly/1IlJ9xJ

Rowing Machine Maintenance Tip: Tighten the Screws The Concept2 rowing machine is one of the most durable and some of the best exercise equipment there is. With just a little bit of regular maintenance your machine should last a lifetime. That said, that regular Concept 2 rower maintenance is critical, both for optimal performance and for safety. On...

This should bring on a sweat. Thanks to Certified Instructor Ilene Winters for the contribution!

How to Make Rowing Machines Work for Your Endurance Training

USA Triathlon USA Triathlon is the governing body for triathlon, duathlon, and other multisport events, supporting 300,000+ members.

5 Keys to Nail the Half-Marathon Row, and a race plan. http://bit.ly/1FFyIVI?utm_campaign=meetedgar&utm_medium=social&utm_source=meetedgar.com

5 Keys to Nailing the Half-Marathon Row A half-marathon row is challenging but doable! Check out these 5 tips from the pros. There's a sample half-marathon row race plan, too.

Try some descending intervals on your next rowing workout:

Row (or ski or mix) 1500 - 1000 - 750 - 500 - 250 meters
In between do 15 - 10 - 7 - 5 - 3 reps of KB swings, push ups, sumo squat with a twist, KB cleans

"One of the best forms of cross-training? Indoor rowing." ... "And contrary to what you might think, rowing isn’t all about your arms—instead of just pulling at the handle, you want to be pushing with your legs. Stronger legs without all the impact? Yes, please."

http://bit.ly/2YNK3Q2