Rugby & Rowing
Rugby players need whole body aerobic fitness to perform. To raise aerobic fitness levels, it is necessary to exercise the entire body.
Rugby players are incorporating the Concept2 Indoor Rower into their training regimens because of this simple fact: exercise on the indoor rower uses both the upper and lower body, therefore recruiting a very large muscle mass and improving aerobic fitness levels.
It's a simple equation: Time on the indoor rower equals better performance on the pitch.
Sample Workouts
These workouts were contributed by David Williams, head strength coach for USA Rugby. Scale them as appropriate to your ability.
Workouts for Speed Training
Workout #1
3 x 8 100m row @ maximum pace—40 seconds recovery between reps, 3 minutes between sets
Target pace: 1:26/500m
Workout #2
3 x 8 10s sprint / 10s cruise / 10s sprint @ maximum pace—1 minute recovery between reps, 3 minute recovery between sets
Target pace: 1:25–28/500m for sprint; sub 1:50s/500m for cruise
Workout #3
10 x 200m rowing sprints, with 2 minutes between sprints
Workouts for Speed Endurance
Workout #1
500m intervals—2 minute recovery between reps, do as many reps as possible and record them
Target pace: Sub 1:40/500m
Workout #2
6 x 500m intervals—2 minute rest between reps
3 x 250m intervals—1 minute rest between reps
Target pace: Sub 1:35/500m for all 6 intervals; sub 0:55/250m for all 3 intervals; maintain a drop off of less than 10s for both 500m and 250m
Workout #3
Interval sessions of 50m up to 500m, increasing 50m per interval, and back down
Max pace for all reps, 1:1 work to rest ratio
Workout for Endurance
5 x 1000m rows with 2 minutes between reps, followed by a 5000m
straight row
Target pace: All 1000m reps sub 3:15/1000m
Additional Resources
Visit the Rugby Training page of concept2.co.uk for more resources, including:
Shop
| Model D with PM3: | $900 plus shipping |
| Model D with PM4: | $1050 plus shipping |
| Model E with PM4: | $1260 plus shipping |
 Model D Indoor Rower  Model E Indoor Rower | |
