top of page

EDUCATION ZONE

Have a question or want to know more about a particular topic. Why not ask a question?  We will try do write an article a week based on questions from our audience. 

WORKOUTS

​Nick Wachter

Personal Trainer & Conditioning Coach

PhysiKcal Fitness, Jan 2014

 

Rower Workouts

The rower is great piece of equipment. It works most of the muscles in your body and is especially good for posture and working those thighs and glutes 

 

Workout                                              RPE                Level

8 x 100m (30 sec rest)                          6/10                  Beg

200m fast 200m slow (x 3)                   7/10 & 4/10        Beg / Int

1000m time trial                                   10/10                Beg / Int

6 x 150m (45 sec rest)                         9/10                  Beg / Int  

4 x 250m (1 min rest)                           8/10                  Int / Adv

2500m time trial                                   10/10                 Adv

4 x 500m 1 min rest                             8/10                    Adv

 

 

REP=Rate of perceived exertion (effort level)

 

A guide to your speed

                             1000meter                                      2500meter

                            Men            Women                   Men          Women

Beginner              6:00mins     6:00mins                   13:00mins  15:00mins

Intermediate        4:30mins     5:15mins                   11:30mins  13:00mins

Advanced            4:00mins    4:30mins                   10:00mins  11:00mins

bottom of page