Indoor rowing · HR
Plan description
Indoor rowing training plan to perform in the gym with a Concept Row machine or similar that indicates virtual movement rhythms in order to control the intensity and correctly execute the plan.
The indoor rowing machine is one of the most efficient cardio and strength machines in the gym. With very little activity time it generates a great training effect. Thanks to this equipment, you can work both cardio and the muscles of the legs, trunk and arms.
Unfortunately, it is quite heavy and monotonous. I recommend that you use music to better withstand the effort. However, the effort is worth it and you will notice its effect from the first workouts.
The indoor rowing training plan is complemented with two strength sessions to do in the gym and/or at home with machines or a TRX.
Sample week
Week 2
20x15" r. x 5
5' z 1
20 x 15" z 6 r. 75" z 1
GENERAL STRENGTH 1
Goal: General strength
Do the attached session with the gym machines. You can replace this session with a directed group activity in the toning gym or similar.
Before starting, do some warm-up activity for 5-10 minutes on a cardiovascular machine.
When you finish you can optionally do some cardiovascular activity such as a session of spinning or 20-30' of rowing or running on the treadmill.
3x6x20" r. 40"
5' z 1-2
3x6x20" z 6 r. 40"/2' z 1
5' z 1
GENERAL STRENGTH TRX1
Goal: General strength
Do the session attached to the ground and with the TRX. You can replace this session with a directed group activity in the toning gym or similar.
Before starting, do some warm-up activity for 5-10 minutes on a cardiovascular machine.
When you finish you can optionally do some cardiovascular activity such as a session of spinning or 20-30' of rowing or running on the treadmill.
FARTLECK 6x3' z 4
10' z 1-2
6x3' z 4
5' z 3
REST/JOKER
Rest completely this day if you have been able to do all the workouts of the week or use it to have space and run the workouts forward and be able to do them all while maintaining the weekly order.
If you have done them all and you still want to go out and do something, take advantage but without forcing the intensity or the time. That the training of the following days does not condition you due to excess fatigue. Rest is also part of training.