A rowing workout and a technique session

Xeno Muller

Hello Rowers and Fitness Seekers,

On our online rowing club called Row2Go we have a brand new rowing workout and a technique session to help improve our power application while never seeing an injury in the future. Here are the descriptions: read on

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

A letter from a happy rower!

Hi Xeno-
Just saw my cc charged for the monthly renewal to Row2Go and wanted to take a minute to write and let you know how much I'm enjoying working out with you
Sitting here with a smile on my face and soaked t-shirt, I just came "thru the storm" with you on that 29 minute ladder (6/12 workout.)
I keep a log of my workouts, and this was my 15th row2go with you since I first registered one month ago (5/11)
I also did a couple of "free rows" where I rowed for 30 minutes at a steady pace (about 28) with a few 2-minute sprints at 30 and a 1 minute sprint at 33.
I do that when I'm a little pressed for time, and need to be done in a half hour.
Now that I have the S4 monitor, I log all those readouts (distance, strokes, avg intensity) so I can see how some workouts compare to others.

I am completely bitten by the rowing bug, and I feel I owe that largely to you, and the motivation and direction your videos provide.
Last week I went to the Passaic River Rowing Club boat house in New Jersey for National Learn To Row Day.
Tried out a C2 erg (no comparison to the WaterRower, too clanky & jerky)
I also got to "row" a sweep in a boat held to the dock (holes drilled in the paddle) just to get a feel for being "on" the water.
That experience convinced me there's no doubt I'll be able to handle the real deal when I get my own boat...it felt so natural, and similar to rowing with the WaterRower.
Also, because I've been listening to your instructions, I was told I had great form!
Hoping to pick up a used open water rower (like an Alden 18) and be out rowing on the bay next month.

So far I've got my Iron Oarsman hat, shirt & coffee mug, plus the workouts!
Keep up the great job, and I'll keep drinking the Xeno Kool-Aid!

-Tom

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Saturday Workout, bulls eye!

After a technical warm up we did a succession of increasing intervals which started out at one minute. We added ten seconds each time. Then we took a paddling break and began a similar increase this time every five seconds from twenty seconds to one minute. The stroke rate through out the entire workout was between 24 and 32.


Enjoy and let me know how it went. Become a row2go member for US$ 17 a month and enjoy the workout on your own rowing machine using your computer and internet connection.


Xeno

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Two Rows that made time fly by getting fit!

Hello Rowers,

After a technical warm up we row sets of 90 second pieces with one minute rest, followed by sets of 75 second pieces with 45'' seconds rest and finally one minute pieces with 30'' rest.

Beach muscle training, cool down and it is all good.

Second workout, a pyramid 5-4-3-2-1-2-3-4-5 minute pieces with stroke rates ranging from 22 to 30 and back down.

To make it interesting, I told the story of navigating through the eye of a storm and coming out of it....

Have fun,

Xeno

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Hello Rowers latest news about rowing, coaching, and online rowing club

Hello Rowers and Seekers of Fitness,

I just finished sending out the latest newsletter.

Follow this link: http://web.me.com/xenoralfmuller/Site/product_updates.html

All the best,

Xeno

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.