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Download
rowyo
Workouts - click on
the workout graphs to download.
Why
not send
us any interesting workouts you have developed and help expand
this library for all users?
When
submitting workout files, please also include a brief description
and any comments that other users may find useful.
Please
Note: many routines here are only appropriate for very fit individuals
- always remember to exercise within your own capabilities.
If you are very unfit, overweight, in a senior age group or have any
health problems, you are advised to consult a doctor before embarking
on any new fitness regime.
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Workout
Name
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20
mins alternating pressure and SPM
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Created
By
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RowYo
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Date
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1/9/2002
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Description
/ Comments
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Full
Pressure rating 14 for 1 min followed by 1 min light - repeat
10 times. This is a power bulding workout requiring maximum power
at low rating. With an suitable resistance/damper setting, this
workout is very demanding.
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Duration
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20m:00s
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Category
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Power
Training, High Intensity
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File
Name (self-extracting)
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20
mins alternating pressure and SPM.exe
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Workout
Graph
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Workout
Name
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Oxford
Boat - Oxford Cambridge Boat Race 30/3/2002
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Created
By
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RowYo
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Date
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1/9/2002
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Description
/ Comments
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Stroke
timing for Oxford 8+ in the 2002 classic Oxford-Cambridge race.
Note that as this is an emulation of a high performance crew rowing
an 8+, if you attempt this on a Concept or similar, you are advised
to set a low resistance to emulate an 8+ stroke and also to be
very fit! This workout includes various progress comments relating
to the actual race.
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Duration
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16m:53s
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Category
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Race
Emulation
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File
Name (self-extracting)
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Oxford
Boat Race 2002.exe
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Workout
Graph
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Workout
Name
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22
min Triple Pyramid Session, Constant SPM
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Created
By
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RowYo
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Date
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1/9/2002
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Description
/ Comments
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Stepped
Pyramid Session, constant SPM, decreasing power stroke time/increasing
power (with shorter intervals) x 3 Reps. You may like to edit
stroke rate, interval duration or actual power stroke times to
tailor this one to your own level.
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Duration
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21m:45s
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Category
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Pyramid
Training, High Intensity
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File
Name (self-extracting)
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22
minute pyramid of hell.exe
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Workout
Graph
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Workout
Name
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45
mins
'Speed Builder'
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Created
By
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RowYo
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Date
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1/9/2002
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Description
/ Comments
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Warm
Up then '3 mins 30 SPM, 6 mins 25 SPM' x 5 REPS, and Warm Down
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Duration
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45m:00s
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Category
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Speed
Training, Medium-High Intensity
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File
Name (self-extracting)
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Speed
Builder 45 mins 5 reps 3 min 30SPM 6 min 25 SPM.exe
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Workout
Graph
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Workout
Name
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20
mins even intensity, step varying rate
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Created
By
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RowYo
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Date
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1/9/2002
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Description
/ Comments
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20
mins Workout at an even intensity, varying stroke rate - 4 mins
25 spm, 4 mins 22 spm, 4 mins 25 spm, 4 mins 28 spm, and 4 mins
25 spm. Adjust Power Time to suit fitness level and intensity
requirements.
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Duration
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20m:00s
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Category
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Rate
Training, Medium Intensity
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File
Name (self-extracting)
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20
mins even intensity, step varying rate.exe
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Workout
Graph
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Workout
Name
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60
Mins UT
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Created
By
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Neil
Wallace
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Date
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1/9/2002
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Description
/ Comments
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This
is a nice variation for a 60minute UT session. This is a low rating
workout. the rating is allowed to rise slowly, whilst keeping
the same time on the power stroke for 30mins. Then the pressure
reduces as the rating lifts. Good fun, light to heavy aerobic
workout, again dependent on the damper setting. Duration of workout
= 60 mins.
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Duration
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60m:00s
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Category
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Aerobic
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File
Name (self-extracting)
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Upper
UT 60 mins firm and low rating.exe
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Workout
Graph
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Workout
Name
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1:2
Ratio Workout
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Created
By
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Neil
Wallace
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Date
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16/9/2002
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Description
/ Comments
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This
is what I call my "ratio" workout.
The power to recovery ratio is 1:2 throughout, but the stroke
rate goes through a pyramid.
Peak power is SR 30, with a ratio of, of course, 1:2.
Bear this is mind when choosing a damper/resistance setting for
this exercise. Depending on stroke length and exact timing....
On a C2, Damper 1 will be approximately 300w, Damper 10 400W
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Duration
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30
mins
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Category
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Power
Training, High Intensity
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File
Name (self-extracting)
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20
mins alternating pressure and SPM.exe
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Workout
Graph
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Workout
Name
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30
mins 16-30-16 SPM Up-Down Ramp
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Created
By
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RowYo
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Date
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1/9/2002
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Description
/ Comments
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Constant
Stroke Time, progressive ramp Stroke Rate from 16SPM to 30SPM
and back down.
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Duration
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30m:00s
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Category
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Rate
Training, Medium Intensity
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File
Name (self-extracting)
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30
min 16-30-16 Up-Down Ramp.exe
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Workout
Graph
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Workout
Name
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Burst
Training, High Intensity
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Created
By
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R.
MacLean
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Date
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30/12/2002
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Description
/ Comments
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4
bursts of high rating for event start training. Remember to warm
up first - this could be added to the start of the session if
preferred. Also can use block copy and paste in editor to add
more repeats as required.
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Duration
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2m:45s
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Category
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Rate
Training, High Intensity
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File
Name (self-extracting)
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burst
training.exe
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Workout
Graph
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Workout
Name
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60 mins 1 to 2 pyramid
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Created
By
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Neil
Wallace
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Date
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25/2/2003
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Description
/ Comments
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All
at a ratio of 1:2 - total duration 1 hour:
5mins arms only 45SPM, 5mins body over 38SPM, 10mins 22SPM,
5mins 24SPM, 5mins 22SPM, 5mins 26SPM, 5mins
22SPM,
5mins 28SPM, 5mins 22SPM, 3mins 30SPM, 5mins 22SPM, 2mins 18SPM
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Duration
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1h:0m:0s
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Category
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More
or Less a UT1 intensity workout
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File
Name (self-extracting)
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60
mins 1 to 2 pyramid.exe
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Workout
Graph
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