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Switching to “the other erg” can be a welcome change of pace for the cool-down after a hard workout. Most of the above workouts can work with a partner-one skis while the other rows. For example, for a 10k workout, do 5k on the indoor rower and another 5k on the SkiErg.įor Variety: The work pieces may be shortened or lengthened. If you prefer to measure your workout in distance rather than time, do half the distance on each machine.
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Switch to the indoor rower for a 15 minute row paddle easily for 5 minutes switch back to the SkiErg for a 15 minute ski then a 5 minute cool-down on the indoor rower. Warm up on the SkiErg for 5 minutes (minimum). For example: 2000m ski, 1750m row, 1500m ski, and so on. Or you could use distance rather than time for the steps. Rest time is just the length of time it takes you to get from one machine to the other, though you can add a longer rest if desired.įor Variety: This could also be done as a pyramid, from 1 minute up to 6 minutes and back down. As the pieces get shorter, increase the intensity. This is one of our favorites! Step down from 10 minutes to 9 minutes, and so on, down to 1 minute, alternating from rowing to skiing. PM Setting Tip: Set up intervals of 4 minutes work with undefined rest time on both machines.įor variety: The piece can be any time or distance you like. Note: Shorter rest will shift the workout’s focus toward endurance longer rest will shift it toward maximum power development. Your work intensity should be just under your maximum effort. Swapping Equal IntervalsĪlternate a 4-minute row with a 4-minute ski, with 1–3 minutes of rest in between. Join a partner and workout together.īefore trying these workouts, please read our liability disclaimer. Work in different positions, such as seated vs. Resting different muscles can allow for longer workouts. Rowing opens at the hip while skiing closes at the hip.
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What are the benefits of a mixed-erg workout? We rounded up 5 of the best rowing apps to check out.As an increasing number of individuals and facilities now have both a Concept2 Indoor Rower and a SkiErg, we have been asked how the two pieces of equipment can be used together in one workout. (Struggling with your form? Here are 9 tips to be a better rower.) They offer great workouts, community, and connections to amazing trainers that will take your fitness to the next level. (Looking for a new rowing machine? We rounded up 18 of the best.)ĭownloading a rowing app is a great asset to help you. So if you're looking to add the rowing machine into your fitness regimen, you should see some great benefits (just be sure to avoid common rowing mistakes.) If you've added a rowing machine to your home gym, or started using it at the gym, you may be looking for some structure to help you train. Maybe best of all, rowing is a refreshing change to played-out cardio workouts that offer nothing but miles of plodding on the road or a treadmill. In the pull, the quads, forearms, biceps, and lats are used as well." "On the drive the main focus is on the posterior chain-the hamstrings, glutes, calves, and spinal erectors are all being used. "The rower is basically the horizontal version of the deadlift and uses similar muscles," says Creighton. It's a total-body workout that utilizes about 85 percent of the body’s musculature. "Rowing is great for cardio because it allows for a full-body, low impact, mono-structural movement that can be sustained for long periods at a steady state cardio or for shorter, high intensity workouts and sprints," says Ian Creighton, general manager at Brick New York and a CrossFit-level 2 trainer, told Men's Health. Rowing is one of the most efficient cardio workouts you can do.