ABOUT
We have compiled below a schedule of workouts based upon fitness and experience levels to allow you to make the most of your Ergometer and to provide some focus and direction to your training regimen. Remember to rotate and vary your training workouts to keep interest and motivation. If you feel tired perhaps select an easier workout.
You may also want to incorporate a countdown repeat function on a digital watch to help you maintain motivation on the minute based training sessions.
A word of warning!
Please remember to consult your physician or healthcare professional prior to starting to train on your Ergometer, to ensure you are fit enough to undertake exercise.
- Always use caution when starting a new training regimen.
- Be conservative in your training and training goals, until you feel you are fully familiar with both the Ergometer and your own personal fitness level and ability.
- Remember to use good technique whilst paddling- use rotational technique as well as your arms for a full body core workout- this will maximize the benefit you get from your Speedstroke Ergometer.
- Remember to drink water to remain hydrated- you may also want to set up a cooling fan to make your workout session more comfortable.
workouts
BEGINNERS, WELL-BEING AND LIFESTYLE ATHLETES
Workout 1
A steady paddle of 20-30 minutes.
Workout 2
If you have access to a TV try padding steady for program – then pick up the pace for the commercials – return to steadier paddling for the program – do this for 15-20 minutes.
Workout 3
Paddle for 2 minutes firmly – then take 2 minutes easy – and repeat for 12 – 16 – 20 minutes.
Workout 4
At the start of every minute paddle for 10 strokes harder – then relax and paddle steadily for the remainder of the minute – do this 5 times [One set]. Rest one minute then repeat this [set] 2-4 times with a recovery 1 minute between each set.
IMPROVERS AND LOSS WAIGHT ATHLETES
Workout 1
30-40 minutes of continuous paddling
Workout 2
4 minutes firm- then 2 minutes easy paddling- repeat this 6 times.
Workout 3
1 – 2 – 3 – 4 – 5 – 4 – 3 – 2 – 1 minutes with 1 minute recovery between each of the minutes.
Workout 4
500m firm x 8 times with 1 minute slow paddling between
RACERS FITNESS AND COMPETOTOIN SESSIONS
Workout 1
8×4 min work, 1 min rest
Workout 2
7 mins work, 2 mins recovery
6 mins work, 2 mins recovery
5 mins work, 2 mins recovery
4 mins work, 2 mins recovery
3 mins work, 2 mins recovery
2 mins work, 2 mins recovery
Workout 3
15 mins constant – 3 mins recovery (all times 3)
Workout 4
2 mins work, 1 min recovery
3 mins work, 1 min recovery
4 mins work, 1 min recovery
3 mins work, 1 min recovery
2 mins work, 1 min recovery
1 mins work, 1 min recovery