Training Plans and Workouts
- 2000m Training Plan(PDF)—a 4-week training plan to prepare for a 2000m rowing ergometer test.
- 2000m Training Plan(PDF)—a 12-week training plan to prepare for a 2000m rowing ergometer test.
- 5000m Training Plan(PDF)—a training plan to prepare for a 5000m rowing ergometer test.
- 4-minute Training Plan(PDF)—a training plan to prepare for a four minute rowing ergometer test.
- 500m Training Plan(PDF)—a training plan to prepare for a 500m rowing ergometer test.
- 1000m Training Plan(PDF)—a training plan to prepare for a 1000m BikeErg race.
- Long Duration Training Workouts(PDF)—Workout strategies for longer distance races.
- Short Duration Workouts(PDF)—12 workouts that should take you 30 minutes or less.
- Medium Duration Workouts(PDF)—12 workouts that should take between 30–45 minutes.
- Long Duration Workouts(PDF)—12 workouts that should take an hour or longer.
- 24 Rowing Workouts(PDF)—a collection of interesting and challenging rowing workouts.
- Circuit Workouts(PDF)—3 workouts using Concept2 ergs and other movements.
- From Couch to Consistency(PDF)—A Training Plan for Getting Started and Sticking With It.
Resources for Kids Grade K–12
- Curriculum and Lesson Plans(PDF)
- Games(PDF)
- Setting Up an Indoor Rower for a Small Person(PDF)
- Keeping Kids Interested(PDF)
- Programming Ideas(PDF)
- How to Run an Indoor Rowing Challenge(PDF)
Other Resources
- Concept2 Challenge Calendar(PDF)—a comprehensive yearly calendar with descriptions of Concept2's rowing challenges, designed to keep you motivated!
- Logbook Page(PDF)—if you prefer to keep your logbook on paper rather than online, you can download and print a logbook page.
- CrossFit Journal Rowing Articles—the CrossFit Journal, a digital monthly dedicated to functional fitness.
- Damper Comparison(PDF)—comparable damper setting for models B, C, D and E
- Muscles Used While Rowing / Biomechanics of Rowing(PDF)
- Pace Chart(PDF)—use this chart to predict your final time or distance for the workouts shown.
- Concept2 Training Guide(PDF)—a compilation of articles and information to help you design a training program.
Plans from the Update Archives
- Update Spring 2010, p. 12 (A Year of Fitness)(PDF)—a year's cycle of training divided into blocks of different emphasis.
- Update Fall 2009, p. 10 (Shake Up Your Workout)(PDF)—incorporating strength exercises and additional cardiovascular activities to your workouts.
- Update Spring 2007, p. 6–7 (30 Minute Workouts)(PDF)—10 workouts to get you through the week.
- Update Fall 2006, p. 10–11 (Three Weeks of Workouts)(PDF)—something for everyone, beginners to competitive athletes.
- Update Spring 2005, p. 6 (Buddy Training)(PDF)—allows you to share the Indoor Rower with a friend while still getting a good workout.
- Update Fall 2004, p. 4–5 (A Week of Workouts)(PDF)—a balance of 6 different workout types to improve your fitness and burn calories.
- Update Spring 2003, p. 4–5 (Maximize the Benefits)(PDF)—a number of things you can do to maximize the benefits of rowing for your entire body.