INTRODUCTION 1

Copyright © 2019 Damect Dominguez

All rights reserved. No part of this book may be reproduced or

transmitted in any form or by any means, without permission in
writing from the publisher.

Published in the United States of America

Book/Cover Design by Damect Dominguez

CONTENTS
INTRODUCTION
Advanced, Intermediate, or Beginner. Which one is for me? 4
Damper Setting 5
Program Design 6
Stroke Workouts Versus Force Workouts 7
Other Things to Consider 11

WORKOUTS
Advanced Program 15
Intermediate Program 29
Beginner Program 43

APPENDIX
Video: Stroke Workout Example 58
Video: Force Workout Example 59
How to Set Up the Rower for Each Workout 60
4 DOMINATE THE ROWER

INTRODUCTION

ADVANCED, INTERMEDIATE, OR
BEGINNER. WHICH ONE IS FOR ME?
To get the most from this 8-week program it’s extremely
important that you follow the track that best fits your current
fitness level. If you choose a track you’re not ready for, you’ll
likely put yourself at risk of injury and overtraining. If you
choose a track that’s too easy for you, you may not get enough
stimuli to achieve the intended results.
If you can answer ‘yes’ to at least two of the following questions,
then you’re set to follow the advanced track.

• In the last 5 weeks, have you been training in a

monostructural endurance sport (e.g. running, rowing,
biking) for at least four hours a week?
• In the last 5 weeks, have you been rowing for at least 50
minutes a week?
• In the last 5 weeks, have you been rowing for at least 3
hours a week?

If you’ve been rowing for at least 3 hours a week leading up

to the start of this program, you’re more than likely ready for
the advanced track. If not, you’ll need at least 50 minutes a
week of accumulated rowing time and a solid base in another
monostructural endurance sport.

If you do not meet those requirements, then I suggest you follow

the intermediate or beginner track. The intermediate track is
designed for anyone who has been training, in any endurance
focused fitness regimen, for at least three days a week for the
last five weeks. If you do not meet this requirement, then I
recommend you follow the beginner track.
 INTRODUCTION 5

DAMPER SETTING
Every workout in this program will have an assigned damper
setting. For the purpose of this program, higher damper
settings will usually be reserved for Force workouts. Force
workouts will train your ability to apply more force with each
pull; in other words, they will work the strength of your pull.
Lower damper settings will generally be reserved for Stroke
workouts. Stroke workouts are more aerobic and will train
your ability to apply force more quickly while generating less
fatigue; in other words, they will work the number of pulls
you’re able to achieve in any given period.

Damper Setting 101: To the side of the flywheel housing

(the big circular fan cage at the top of the rower, pictured
above), there’s a lever that can be moved up or down. This
lever adjusts how much air flows into the cage. The fan cages
are usually numbered 1-10; the higher the number, the more
air that flows into the flywheel housing, making it harder to
spin the flywheel with each pull. Lower damper settings allow
less air into the flywheel housing, making it easier to spin the
flywheel with each pull.
6 DOMINATE THE ROWER

PROGRAM DESIGN
The design of this program centers around stroke rate. Stroke
rate is the number of strokes, or pulls, you take on the rower
in a given period. The Concept 2 rower measures stroke
rate per minute (s/m). Each time you pull on the handle the
performance monitor will register a stroke. Depending on your
monitor setup, your stroke rate can be found at the bottom left
of your monitor (as pictured below).

Understanding the Impact of Stroke Rate

Example 1
Two rowers of equal height and build are each rowing 1,000
meters. Both rowers are moving at an equal pace of 2 minutes
per 500 meters and have the damper set at 5. However, Rower A
has a stroke rate of 40, while Rower B has a much lower stroke
rate of 28. This means that Rower B is able to cover the same
distance (500 meters) in the same amount of time (2 minutes)
but in 12 less strokes, making him/her a more efficient rower.
Generally speaking, this usually boils down to a combination
of technique and power.
 INTRODUCTION 7

Example 2
Two rowers of equal height and build are each rowing 1,000
meters. Both rowers are pulling with equal force, however,
Rower A has a stroke rate of 30 while Rower B has a stroke rate
of 27. This, more than likely, means that Rower A will keep a
faster pace than Rower B since he’ll be applying the same force
but will be doing so greater number of times.

STROKE WORKOUTS VS.

FORCE WORKOUTS
Stroke Workouts
The purpose of Stroke Workouts is to train your ability to move
up and down the rower quicker and for longer periods of time.
Let’s examine the first workout in this program:
10 Sets
1.5 Minutes On/2 Minutes Off
Damper on 1-2
Focus: Stroke Rate

Before you start this workout, set your damper somewhere

between one and two. If you find yourself struggling to keep a
high stroke rate, choose the lower damper setting every time
you’re given an option.

For this workout, you’re going to row at a high stroke rate for
1.5 minutes, then rest completely for two minutes. This will be
done for a total of ten sets.
The exact stroke rate you choose to maintain is going to be
based on your individual capacities. The two primary factors
that come into play here are height and cardiovascular fitness.
All other things being equal, a shorter person will be able to
8 DOMINATE THE ROWER

keep a higher stroke rate than a taller person. Stroke rate is all
about the number of pulls you can achieve in a given period of
time. So, the shorter your pull (shorter people will have shorter
pull), the higher the stroke rate you’ll be able to maintain.

Next, remember that stroke rate workouts stress your

cardiovascular system, so the fitter you are in this realm, the
higher the stroke rate you will be able to keep.

The exact number you should aim to keep is difficult to

recommend. That part is up to you. What’s important is that
you should feel yourself moving up and down the rower
quickly. Toward the end of each set, it should start to become
increasingly more difficult to maintain your stroke rate.
However, part of your goal is being able to keep a consistent
pace for the entire workout.

For the first few workouts, be conservative when choosing

your stroke rate. The worst thing you can do is start rowing at
a 37 stroke rate, for example, and finish at 27. Conservative,
however, doesn’t mean slow. Conservative means that you
should row at a challenging pace, but one that you are certain
you can maintain. Personally, I can maintain a stroke rate of
about 35 for a workout like this; It’s tough, but that’s the point
of training!
Pace
While the point of stroke workouts is to maintain a high stroke
rate, it’s not the only thing we will be focusing on. It does us
no good to be consistent with our stroke rate if each stroke
produces continuously less output. To ensure that the power
produced by each stroke is consistent, we will also be looking
at the pace at which we row. The Concept 2 rower displays
your pace as time per 500 meters. Depending on how you set
 INTRODUCTION 9

up your monitor, this number can be found in the center of

your screen, as pictured below. The exact pace you row isn’t
of primary importance during these workouts; instead what’s
important is that you are able to maintain that pace for the
duration of the workout.

Don’t worry too much about trying to get to a perfect pace on

your first workout—or even your first week. As you progress
through your training sessions, you’ll be able to continually
challenge yourself and learn what stroke rates and paces are
ideal for you.
Force Workouts
Force workouts are intended to improve the strength of your
pulls. As I’ve already mentioned, your damper setting will
typically be higher for force workouts than for stroke workouts.
As a result, your stroke rate will also be much lower during
force workouts.
10 DOMINATE THE ROWER

Your first Force workout will be on Week 4:

10 Sets
30 Seconds On/1 Minute Off*
*After Your Fifth Set, Rest 3 Minutes Instead of 1
Damper on 7
Force Workout

For force workouts, stroke rate is going to be just as important.

However, keeping an eye on your pace is even more significant.
Any drop in your pace, while keeping a steady stroke rate, is a
sign that you are producing much less power with each pull.
Your pace is will be dependent on several factors including
your fitness level at the start of the program, your height and
weight, and your strength levels. By the time you try your first
Force workout, you’ll have gone through the first three weeks
of training—all stroke workouts. For force workouts, focus
less on moving quickly up and down the rower and more on
pulling with as much force as possible—that you can maintain
for the duration of the workout, of course.

Make sure to keep detailed notes of your training sessions.

After a few force workouts you’ll figure out exactly how much
power to put into each pull and what stroke rate and pace to
keep.
Force Workouts Stroke Workouts
Higher Damper Setting Lower Damper Setting
Strength Focus Endurance Focus
Lower Stroke Rates Higher Stroke Rates
Lower Heart Rate Higher Heart Rate
 INTRODUCTION 11

OTHER THINGS TO CONSIDER

Workout Variables
The pace and stroke rate you’re able to maintain will be
influenced by each specific workout; specifically: row duration,
rest time, and damper setting. For example, all other things
being equal, you should be keeping a higher stroke rate on a
1.5-minute row than a 3-minute row. The higher the damper
setting, the more power you will need to complete each stroke.
Consequently, and again, all other things being equal, you
should be keeping a higher stroke rate the lower the damper
is set to.
Keeping Notes
As you progress from workout to workout, make sure to keep
thorough notes of your stroke rate, pace, and how you felt. This
will help improve your efficiency as a rower. I’ve attached some
of my notes below. As you can see, I try to learn something
from each workout session that I can apply to the next. This
will be especially true for you early on in this program when
you are getting the hang of things.

Why Train Like This?

The goal of this program is simple—to make you a better
rower. To do this, this 8-week program will target your
cardiovascular and muscular systems in order to minimizing
oxygen consumption and delay muscle fatigue. At the end of
this program, you’ll have trained to produce power at higher
and lower stroke rates by training at different damper setting
and speeds. In short, you’ll have developed both your strength
and endurance on the rower.

Through your training you’ll gain massive improvements to

12 DOMINATE THE ROWER

your efficiency on the rower—how to last longer and improve

your average pace. Though many people are initially drawn to
higher damper settings and bigger, slower pulls, you’ll probably
find that your most efficient rowing is done at a much lower
damper setting where you produce less muscle tension and
thereby overall fatigue. However, to produce the power and
skill necessary to row at a lower damper setting, you need the
proper training program to adapt—which is what’s provided
here.

It’s essential to learn to apply force for different lengths of time

and at different stroke rates. There’s a limit to how much force
you can apply on the rower—getting to the top end of this limit
is something we’ll train to maximize during the eight weeks
of the program. However, the ceiling for how many times you
can apply that force (your stroke rate) is much higher. You can’t
expect to row efficiently at a stroke rate of 40, for example, if
most of your training is done at 25. By the same token, you can’t
expect to row efficiently at a stroke rate of 20 for 20 minutes if
you haven’t trained to produce power efficiently for extended
periods of time. The more you train at these different stroke
rates, the more efficiencies you’ll develop at them.

Tempo Workouts
Throughout the program, you’ll find a few 20-minute tempo
workouts. For these workouts, the goal is to row at a hard
but controlled effort. Think of these workouts as a 7 out of 10
effort. They’re definitely not easy, but they don’t require an all-
out effort either.

Your first tempo workout will be scheduled on week 6. At this

point in the program, you would have gone through several
stroke and force workouts. One of the goals of tempo workouts
 INTRODUCTION 13

is to find the right combination of stroke and force that

maximizes your efficiency. Based on your previous 6 weeks of
training, set your damper to wherever you think you’ll be able
to maintain the best pace. If you’ve felt best training at a higher
stroke rate, then set the damper toward the lower end. If you
rather maintain a lower stroke rate and focus on stronger pulls
for the duration of the tempo row, set your damper a little
higher. Most of us will probably somewhere in the middle.
For a 20-minute row, I usually set my rower between 4-5.5,
depending on how I’m feeling. You’ll do three tempo workouts
during this program. Make sure to play with the damper and
your stroke rate to find which mix suits you best.

HOW TO READ THE WORKOUTS

Sample 1: Simple Interval Workouts
3 Sets
10 Minutes On/8 Minutes Off
Damper on 4
Stroke Workout
Each workout will state whether it is a Stroke, Force, or some
combination of the two. This particular workout is a Stroke
workout, so the goal will be to keep as high and consistent row
as possible during the work period.

The ‘On’ period will be the work period while the ‘Off ’ period
will be your rest. For this workout you will row for 10 minutes
and rest for 8 minutes. You will do this a total of three times (3
Sets). Your workout should look like this:

10-Minute Row
8-Minute Rest
10-Miute Row
14 DOMINATE THE ROWER

8-Minute Rest
10-Minute Row

Sample 2: Combo Workouts with Rounds & Sets

3 Rounds of:
2 Sets
30 Seconds of Force/2 Minutes of Stroke
Rest 3 Minutes Between Rounds
Damper on 9 for Force/3 for Stroke
The setup of this workout is a little more complex, but it’s one
that you’ll be seeing often in this program. For 30-seconds
you’ll row with the damper on 9, while focusing on big strong
pulls (force). At the 30-second mark, you’ll quickly change the
damper to 3 and continue rowing for 2 minutes with a focus on
stroke rate. After doing this for two sets, you’ll get a 3-minute
rest. Every two sets will equal one round; you will complete
three rounds in total. Your workout should look like this:

30-Second Force Row (9)

2-Minute Stroke Row (3)
30-Second Force Row (9)
2-Minute Stroke Row (3)
-Rest 3 Minutes-
30-Second Force Row (9)
2-Minute Stroke Row (3)
30-Second Force Row (9)
2-Minute Stroke Row (3)
-Rest 3 Minutes-
30-Second Force Row (9)
2-Minute Stroke Row (3)
30-Second Force Row (9)
2-Minute Stroke Row (3)
 ADVANCED PROGRAM 15

WEEK 1: ADVANCED
MONDAY
10 Sets
1.5 Minutes On/2 Minutes Off
Damper on 1-2
Stroke Workout
Total Work Time: 15 Minutes
Total Workout Time: 33 Minutes

WEDNESDAY
6 Sets
3 Minutes On/3 Minutes Off
Damper on 1-2
Stroke Workout
Total Work Time: 18 Minutes
Total Workout Time: 33 Minutes

FRIDAY
10 Minutes On/8 Minutes Off
8 Minutes On/6 Minutes Off
6 Minutes On/4 Minutes Off
4 Minutes On
Damper on 1-2
Stroke Workout
Total Work Time: 28 Minutes
Total Workout Time: 46 Minutes

SATURDAY
20 Minute Tempo Row
16 DOMINATE THE ROWER

WEEK 2: ADVANCED
MONDAY
8 Sets
3 Minutes On/2.5 Minutes Off
Damper on 2-3
Stroke Workout
Total Work Time: 24 Minutes
Total Workout Time: 41.5 Minutes

WEDNESDAY
6 Sets
5 Minutes On/4Minutes Off
Damper on 2-3
Stroke Workout
Total Work Time: 30 Minutes
Total Workout Time: 50 Minutes

FRIDAY
12 Minutes On/8 Minutes Off
9 Minutes On/6 Minutes Off
6 Minutes On/3 Minutes Off
3 Minutes On
Damper on 2-3
Stroke Workout
Total Work Time: 30 Minutes
Total Workout Time: 47 Minutes

SATURDAY
20 Minute Tempo Row
 ADVANCED PROGRAM 17

WEEK 3: ADVANCED

MONDAY
10 Sets
2 Minutes On/2 Minutes Off
Damper on 3-4
Stroke Workout
Total Work Time: 20 Minutes
Total Workout Time: 38 Minutes

WEDNESDAY
6 Sets
6 Minutes On/4 Minutes Off
Damper on 3-4
Stroke Workout
Total Work Time: 36 Minutes
Total Workout Time: 56 Minutes
18 DOMINATE THE ROWER

WEEK 3: ADVANCED

FRIDAY
3 Sets
10 Minutes On/8 Minutes Off
Damper on 4
Stroke Workout
Total Work Time: 30 Minutes
Total Workout Time: 46 Minutes

SATURDAY
15 Minutes On/10 Minutes Off
10 Minutes On/8 Minutes Off
5 Minutes On
Damper on 4
Stroke Workout
Total Work Time: 30 Minutes
Total Workout Time: 48 Minutes
 ADVANCED PROGRAM 19

WEEK 4: ADVANCED

MONDAY
8 Sets
3 Minutes On/2 Minutes Off
Damper on 3
Stroke Workout
Total Work Time: 24 Minutes
Total Workout Time: 38 Minutes

TUESDAY
10 Sets
30 Seconds On/1 Minute Off*
*After Your Fifth Set, Rest 3 Minutes Instead of 1
Damper on 7
Force Workout
Total Work Time: 5 Minutes
Total Workout Time: 16 Minutes

WEDNESDAY
3 Sets
10 Minutes On/6 Minutes Off
Damper on 3
Stroke Workout
Total Work Time: 30 Minutes
Total Workout Time: 42 Minutes
20 DOMINATE THE ROWER

WEEK 4: ADVANCED

FRIDAY
8 Sets
45 Seconds On/1.5 Minutes Off
Damper on 7
Force Workout
Total Work Time: 6 Minutes
Total Workout Time: 16.5 Minutes

SATURDAY
10 Minutes On/8 Minutes Off
8 Minutes On/5 Minutes Off
6 Minutes On/4 Minutes Off
8 Minutes On/5 Minutes Off
10 Minutes On
Damper on 3
Stroke Workout
Total Work Time: 44 Minutes
Total Workout Time: 66 Minutes
 ADVANCED PROGRAM 21

WEEK 5: ADVANCED

MONDAY
7 Sets
3 Minutes On/1.5 Minutes Off
Damper on 4
Stroke Workout
Total Work Time: 21 Minutes
Total Workout Time: 30 Minutes

WEDNESDAY
9 Sets
45 Seconds On/1.5 Minutes Off
Damper on 8
Force Workout
Total Work Time: 6.75 Minutes
Total Workout Time: 17.25 Minutes
22 DOMINATE THE ROWER

WEEK 5: ADVANCED

FRIDAY
5 Sets
6 Minutes On/3 Minutes Off
Damper on 3
Stroke Workout
Total Work Time: 30 Minutes
Total Workout Time: 42 Minutes

SATURDAY
10 Sets
1 Minute On/1.5 Minutes Off*
*After Your Fifth Set, Rest 4 Minutes Instead of 1.5
Damper on 8
Force Workout
Total Work Time: 10 Minutes
Total Workout Time: 26 Minutes
 ADVANCED PROGRAM 23

WEEK 6: ADVANCED

MONDAY
3 Rounds of:
2 Sets
30 Seconds of Force/2 Minutes of Stroke
Rest 3 Minutes Between Rounds
Damper on 9 for Force/3 for Stroke
Force/Stroke Workout
Total Work Time: 15 Minutes
Total Workout Time: 21 Minutes

TUESDAY
4 Sets
8 Minutes On/4 Minutes Off
Damper on 4
Stroke Workout
Total Work Time: 32 Minutes
Total Workout Time: 44 Minutes

WEDNESDAY
10 Sets
1 Minute On/2 Minutes Off
Damper on 9
Force Workout
Total Work Time: 10 Minutes
Total Workout Time: 28 Minutes
24 DOMINATE THE ROWER

WEEK 6: ADVANCED

FRIDAY
4 Rounds of:
2 Sets
1 Minute of Force/1 Minute of Stroke
Rest 3 Minutes Between Rounds
Damper on 8 for Force/4 for Stroke
Force/Stroke Workout
Total Work Time: 16 Minutes
Total Workout Time: 25 Minutes

SATURDAY
24 Minute Tempo Row
 ADVANCED PROGRAM 25

WEEK 7: ADVANCED

MONDAY
6 Sets
1.5 Minutes of Force/1.5 Minutes of Stroke
Rest 2.5 Minutes Between Sets
Damper on 9 for Force/4 for Stroke
Force/Stroke Workout
Total Work Time: 18 Minutes
Total Workout Time: 30.5 Minutes

TUESDAY
6 Sets
2 Minutes On/1 Minute Off
Damper on 5
Stroke Workout
Total Work Time: 12 Minutes
Total Workout Time: 17 Minutes

WEDNESDAY
8 Sets
1 Minute On/1.5 Minutes Off
Damper on 10
Force Workout
Total Work Time: 8 Minutes
Total Workout Time: 18.5 Minutes
26 DOMINATE THE ROWER

WEEK 7: ADVANCED

FRIDAY
4 Sets
2 Minutes of Force/3 Minutes of Stroke
Rest 4 Minutes Between Sets
Damper on 7 for Force/3 for Stroke
Force/Stroke Workout
Total Work Time: 20 Minutes
Total Workout Time: 36 Minutes

SATURDAY
24 Minute Tempo Row
 ADVANCED PROGRAM 27

WEEK 8: ADVANCED

MONDAY
7 Sets
2 Minutes of Stroke/45 Seconds of Force
Rest 2 Minutes Between Sets
Damper on 3 for Stroke/9 for Force
Stroke/Force Workout
Total Work Time: 19.25 Minutes
Total Workout Time: 31.25 Minutes

TUESDAY
8 Sets
2 Minutes On/2 Minutes Off*
*After Your Fourth Set, Rest 4 Minutes Instead of 2
Damper on 6
Stroke Workout
Total Work Time: 16 Minutes
Total Workout Time: 32 Minutes

WEDNESDAY
8 Sets
1.5 Minutes On/2 Minutes Off*
*After Your Fourth Set, Rest 4 Minutes Instead of Two
Damper on 10
Force Workout
Total Work Time: 12 Minutes
Total Workout Time: 28 Minutes
28 DOMINATE THE ROWER

WEEK 8: ADVANCED

FRIDAY
5 Sets
2 Minute of Force/2 Minute of Stroke
Rest 3.5 Minutes Between Sets
Damper on 8 for Force/4 for Stroke
Force/Stroke Workout
Total Work Time: 16 Minutes
Total Workout Time: 26.5 Minutes

SATURDAY
24 Minute Tempo Row
 INTRODUCTION 29

WEEK 1: INTERMEDIATE
MONDAY
10 Sets
1 Minute On/1.5 Minutes Off
Damper on 1-2
Stroke Workout
Total Work Time: 10 Minutes
Total Workout Time: 23.5 Minutes

WEDNESDAY
6 Sets
2 Minutes On/2 Minutes Off
Damper on 1-2
Stroke Workout
Total Work Time: 12 Minutes
Total Workout Time: 22 Minutes

FRIDAY
8 Minutes On/6 Minutes Off
6 Minutes On/4 Minutes Off
4 Minutes On/2 Minutes Off
2 Minutes On
Damper on 1-2
Stroke Workout
Total Work Time: 18 Minutes
Total Workout Time: 30 Minutes

SATURDAY
15-20 Minute Tempo Row
30 DOMINATE THE ROWER

WEEK 2: INTERMEDIATE
MONDAY
8 Sets
2 Minutes On/1.5 Minutes Off
Damper on 2-3
Stroke Workout
Total Work Time: 24 Minutes
Total Workout Time: 41.5 Minutes

WEDNESDAY
6 Sets
4 Minutes On/3 Minutes Off
Damper on 2-3
Stroke Workout
Total Work Time: 24 Minutes
Total Workout Time: 39 Minutes

FRIDAY
10 Minutes On/7 Minutes Off
7 Minutes On/4 Minutes Off
4 Minutes On/2 Minutes Off
2 Minutes On
Damper on 2-3
Stroke Workout
Total Work Time: 23 Minutes
Total Workout Time: 36 Minutes

SATURDAY
15-20 Minute Tempo Row
 INTRODUCTION 31

WEEK 3: INTERMEDIATE

MONDAY
10 Sets
1.5 Minutes On/1.5 Minutes Off
Damper on 3-4
Stroke Workout
Total Work Time: 15 Minutes
Total Workout Time: 28.5 Minutes

WEDNESDAY
4 Sets
5 Minutes On/4 Minutes Off
Damper on 3-4
Stroke Workout
Total Work Time: 20 Minutes
Total Workout Time: 32 Minutes
32 DOMINATE THE ROWER

WEEK 3: INTERMEDIATE

FRIDAY
3 Sets
8 Minutes On/6 Minutes Off
Damper on 4
Stroke Workout
Total Work Time: 24 Minutes
Total Workout Time: 36 Minutes

SATURDAY
12 Minutes On/8 Minutes Off
8 Minutes On/6 Minutes Off
4 Minutes On
Damper on 4
Stroke Workout
Total Work Time: 24 Minutes
Total Workout Time: 38 Minutes
 INTRODUCTION 33

WEEK 4: INTERMEDIATE

MONDAY
7 Sets
2.5 Minutes On/2 Minutes Off
Damper on 3
Stroke Workout
Total Work Time: 17.5 Minutes
Total Workout Time: 29.5 Minutes

TUESDAY
8 Sets
30 Seconds On/1 Minute Off*
*After Your Fourth Set, Rest 3 Minutes Instead of 1
Damper on 7
Force Workout
Total Work Time: 4 Minutes
Total Workout Time: 13 Minutes

WEDNESDAY
3 Sets
8 Minutes On/5 Minutes Off
Damper on 3
Stroke Workout
Total Work Time: 24 Minutes
Total Workout Time: 34 Minutes
34 DOMINATE THE ROWER

WEEK 4: INTERMEDIATE

FRIDAY
6 Sets
45 Seconds On/1.5 Minutes Off
Damper on 7
Force Workout
Total Work Time: 4.5 Minutes
Total Workout Time: 12 Minutes

SATURDAY
8 Minutes On/6 Minutes Off
6 Minute On/4 Minutes Off
4 Minutes On/3 Minutes Off
6 Minutes On/4 Minutes Off
8 Minutes On
Damper on 3
Stroke Workout
Total Work Time: 32 Minutes
Total Workout Time: 49 Minutes
 INTRODUCTION 35

WEEK 5: INTERMEDIATE

MONDAY
7 Sets
2.5 Minutes On/1.5 Minutes Off
Damper on 4
Stroke Workout
Total Work Time: 17.5 Minutes
Total Workout Time: 26.5 Minutes

WEDNESDAY
7 Sets
45 Seconds On/1.5 Minutes Off
Damper on 8
Force Workout
Total Work Time: 5.25 Minutes
Total Workout Time: 15.75 Minutes
36 DOMINATE THE ROWER

WEEK 5: INTERMEDIATE

FRIDAY
5 Sets
5 Minutes On/3 Minutes Off
Damper on 3
Stroke Workout
Total Work Time: 25 Minutes
Total Workout Time: 37 Minutes

SATURDAY
8 Sets
1 Minute On/1.5 Minutes Off*
*After Your Fourth Set, Rest 4 Minutes Instead of 1.5
Damper on 8
Force Workout
Total Work Time: 8 Minutes
Total Workout Time: 23 Minutes
 INTRODUCTION 37

WEEK 6: INTERMEDIATE

MONDAY
3 Rounds of:
2 Sets
30 Seconds of Force/1.5 Minutes of Stroke
Rest 3 Minutes Between Rounds
Damper on 9 for Force/3 for Stroke
Force/Stroke Workout
Total Work Time: 12 Minutes
Total Workout Time: 18 Minutes

TUESDAY
4 Sets
6 Minutes On/3 Minutes Off
Damper on 4
Stroke Workout
Total Work Time: 24 Minutes
Total Workout Time: 33 Minutes

WEDNESDAY
8 Sets
1 Minute On/2 Minutes Off
Damper on 9
Force Workout
Total Work Time: 8 Minutes
Total Workout Time: 22 Minutes
38 DOMINATE THE ROWER

WEEK 6: INTERMEDIATE

FRIDAY
3 Rounds of:
2 Sets
1 Minute of Force/1 Minute of Stroke
Rest 3 Minutes Between Rounds
Damper on 8 for Force/4 for Stroke
Force/Stroke Workout
Total Work Time: 12 Minutes
Total Workout Time: 18 Minutes

SATURDAY
15 Minute Tempo Row
 INTRODUCTION 39

WEEK 7: INTERMEDIATE

MONDAY
5 Sets
1 Minute of Force/1.5 Minutes of Stroke
Rest 2.5 Minutes Between Sets
Damper on 9 for Force/4 for Stroke
Force/Stroke Workout
Total Work Time: 12.5 Minutes
Total Workout Time: 22.5 Minutes

TUESDAY
5 Sets
2 Minutes On/1 Minute Off
Damper on 5
Stroke Workout
Total Work Time: 10 Minutes
Total Workout Time: 14 Minutes

WEDNESDAY
7 Sets
1 Minute On/1.5 Minutes Off
Damper on 10
Force Workout
Total Work Time: 7 Minutes
Total Workout Time: 16 Minutes
40 DOMINATE THE ROWER

WEEK 7: INTERMEDIATE

FRIDAY
4 Sets
1.5 Minutes of Force/2 Minutes of Stroke
Rest 4 Minutes Between Sets
Damper on 7 for Force/3 for Stroke
Force/Stroke Workout
Total Work Time: 14 Minutes
Total Workout Time: 26 Minutes

SATURDAY
18 Minute Tempo Row
 INTRODUCTION 41

WEEK 8: INTERMEDIATE

MONDAY
7 Sets
1.5 Minutes of Stroke/45 Seconds of Force
Rest 2 Minutes Between Sets
Damper on 3 for Stroke/9 for Force
Stroke/Force Workout
Total Work Time: 15.75 Minutes
Total Workout Time: 27.75 Minutes

TUESDAY
8 Sets
2 Minutes On/2 Minutes Off*
*After Your Fourth Set, Rest 4 Minutes Instead of 2
Damper on 6
Stroke Workout
Total Work Time: 16 Minutes
Total Workout Time: 32 Minutes

WEDNESDAY
8 Sets
1 Minute On/2 Minutes Off*
*After Your Fourth Set, Rest 4 Minutes Instead of Two
Damper on 10
Force Workout
Total Work Time: 8 Minutes
Total Workout Time: 24 Minutes
42 DOMINATE THE ROWER

WEEK 8: INTERMEDIATE

FRIDAY
5 Sets
1.5 Minutes of Force/1.5 Minutes of Stroke
Rest 3.5 Minutes Between Sets
Damper on 8 for Force/4 for Stroke
Force/Stroke Workout
Total Work Time: 15 Minutes
Total Workout Time: 29 Minutes

SATURDAY
20 Minute Tempo Row
 INTRODUCTION 43

WEEK 1: BEGINNER
MONDAY
8 Sets
45 Seconds On/1.5 Minutes Off
Damper on 1-2
Stroke Workout
Total Work Time: 6 Minutes
Total Workout Time: 16.5 Minutes

WEDNESDAY
4 Sets
1.5 Minutes On/2 Minutes Off
Damper on 1-2
Stroke Workout
Total Work Time: 6 Minutes
Total Workout Time: 12 Minutes

FRIDAY
4 Minutes On/3 Minutes Off
3 Minutes On/2 Minutes Off
2 Minutes On/2 Minutes Off
1 Minute On
Damper on 1-2
Stroke Workout
Total Work Time: 10 Minutes
Total Workout Time: 17 Minutes

SATURDAY
10-15 Minute Tempo Row
44 DOMINATE THE ROWER

WEEK 2: BEGINNER
MONDAY
5 Sets
1.5 Minutes On/1.5 Minutes Off
Damper on 2-3
Stroke Workout
Total Work Time: 7.5 Minutes
Total Workout Time: 13.5 Minutes

WEDNESDAY
4 Sets
2 Minutes On/2 Minutes Off
Damper on 2-3
Stroke Workout
Total Work Time: 8 Minutes
Total Workout Time: 14 Minutes

FRIDAY
5 Minutes On/4 Minutes Off
4 Minutes On/3 Minutes Off
3 Minutes On/2 Minutes Off
2 Minutes On
Damper on 2-3
Stroke Workout
Total Work Time: 14 Minutes
Total Workout Time: 23 Minutes

SATURDAY
10-15 Minute Tempo Row
 INTRODUCTION 45

WEEK 3: BEGINNER

MONDAY
7 Sets
1 Minute On/1 Minute Off
Damper on 3-4
Stroke Workout
Total Work Time: 7 Minutes
Total Workout Time: 13 Minutes

WEDNESDAY
3 Sets
3 Minutes On/2 Minutes Off
Damper on 3-4
Stroke Workout
Total Work Time: 9 Minutes
Total Workout Time: 13 Minutes
46 DOMINATE THE ROWER

WEEK 3: BEGINNER

FRIDAY
3 Sets
4 Minutes On/3 Minutes Off
Damper on 4
Stroke Workout
Total Work Time: 12 Minutes
Total Workout Time: 18 Minutes

SATURDAY
7 Minutes On/5 Minutes Off
5 Minutes On/4 Minutes Off
3 Minutes On
Damper on 4
Stroke Workout
Total Work Time: 15 Minutes
Total Workout Time: 24 Minutes
 INTRODUCTION 47

WEEK 4: BEGINNER

MONDAY
6 Sets
1.5 Minutes On/1 Minute Off
Damper on 3
Stroke Workout
Total Work Time: 9 Minutes
Total Workout Time: 14 Minutes

TUESDAY
6 Sets
30 Seconds On/1 Minute Off*
*After Your Third Set, Rest 3 Minutes Instead of 1
Damper on 6
Force Workout
Total Work Time: 3 Minutes
Total Workout Time: 10 Minutes

WEDNESDAY (OPTIONAL)
3 Sets
4 Minutes On/2.5 Minutes Off
Damper on 3
Stroke Workout
Total Work Time: 12 Minutes
Total Workout Time: 17 Minutes
48 DOMINATE THE ROWER

WEEK 4: BEGINNER

FRIDAY
5 Sets
45 Seconds On/2 Minutes Off
Damper on 6
Force Workout
Total Work Time: 3.75 Minutes
Total Workout Time: 11.75 Minutes

SATURDAY
4 Minutes On/3 Minutes Off
3 Minute On/2 Minutes Off
2 Minutes On/1.5 Minutes Off
3 Minutes On/2 Minutes Off
4 Minutes On
Damper on 3
Stroke Workout
Total Work Time: 16 Minutes
Total Workout Time: 24.5 Minutes
 INTRODUCTION 49

WEEK 5: BEGINNER

MONDAY
7 Sets
1.5 Minutes On/1 Minute Off
Damper on 3-4
Stroke Workout
Total Work Time: 10.5 Minutes
Total Workout Time: 16.5 Minutes

WEDNESDAY
6 Sets
45 Seconds On/1.5 Minutes Off
Damper on 7
Force Workout
Total Work Time: 4.5 Minutes
Total Workout Time: 15 Minutes
50 DOMINATE THE ROWER

WEEK 5: BEGINNER

FRIDAY
4 Sets
3 Minutes On/1.5 Minutes Off
Damper on 7
Stroke Workout
Total Work Time: 12 Minutes
Total Workout Time: 16.5 Minutes

SATURDAY
6 Sets
1 Minute On/1.5 Minutes Off*
*After Your Third Set, Rest 4 Minutes Instead of 1.5
Damper on 7
Force Workout
Total Work Time: 6 Minutes
Total Workout Time: 16 Minutes
 INTRODUCTION 51

WEEK 6: BEGINNER

MONDAY
3 Rounds of:
2 Sets
30 Seconds of Force/1 Minute of Stroke
Rest 2 Minutes Between Rounds
Damper on 7-8 for Force/2-3 for Stroke
Force/Stroke Workout
Total Work Time: 9 Minutes
Total Workout Time: 13 Minutes

TUESDAY
3 Sets
5 Minutes On/3.5 Minutes Off
Damper on 4
Stroke Workout
Total Work Time: 15 Minutes
Total Workout Time: 22 Minutes

WEDNESDAY (OPTIONAL)
6 Sets
45 Seconds On/1.5 Minutes Off
Damper on 9
Force Workout
Total Work Time: 4.5 Minutes
Total Workout Time: 12 Minutes
52 DOMINATE THE ROWER

WEEK 6: BEGINNER

FRIDAY
3 Rounds of:
2 Sets
45 Seconds of Force/45 Seconds of Stroke
Rest 3 Minutes Between Rounds
Damper on 8 for Force/4 for Stroke
Force/Stroke Workout
Total Work Time: 9 Minutes
Total Workout Time: 15 Minutes

SATURDAY
10-15 Minute Tempo Row
 INTRODUCTION 53

WEEK 7: BEGINNER

MONDAY
4 Sets
1 Minute of Force/1 Minute of Stroke
Rest 2.5 Minutes Between Sets
Damper on 8-9 for Force/3-4 for Stroke
Force/Stroke Workout
Total Work Time: 8 Minutes
Total Workout Time: 15.5 Minutes

TUESDAY (OPTIONAL)
5 Sets
2 Minutes On/1.5 Minutes Off
Damper on 4-5
Stroke Workout
Total Work Time: 10 Minutes
Total Workout Time: 16 Minutes

WEDNESDAY
6 Sets
1 Minute On/2 Minutes Off
Damper on 9-10
Force Workout
Total Work Time: 6 Minutes
Total Workout Time: 16 Minutes
54 DOMINATE THE ROWER

WEEK 7: BEGINNER

FRIDAY
4 Sets
1 Minute of Force/1.5 Minutes of Stroke
Rest 3 Minutes Between Sets
Damper on 6-7 for Force/2-3 for Stroke
Force/Stroke Workout
Total Work Time: 10 Minutes
Total Workout Time: 19 Minutes

SATURDAY
15-20 Minute Tempo Row
 INTRODUCTION 55

WEEK 8: BEGINNER

MONDAY
4 Sets
1.5 Minutes of Stroke/45 Seconds of Force
Rest 3 Minutes Between Sets
Damper on 2-3 for Stroke/8-9 for Force
Stroke/Force Workout
Total Work Time: 9 Minutes
Total Workout Time: 18 Minutes

TUESDAY
8 Sets
1.5 Minutes On/1.5 Minutes Off*
*After Your Fourth Set, Rest 4 Minutes Instead of 2
Damper on 5-6
Stroke Workout
Total Work Time: 12 Minutes
Total Workout Time: 25 Minutes

WEDNESDAY (OPTIONAL)
8 Sets
1 Minute On/1.5 Minutes Off*
*After Your Fourth Set, Rest 4 Minutes Instead of 2
Damper on 9-10
Force Workout
Total Work Time: 8 Minutes
Total Workout Time: 21 Minutes
56 DOMINATE THE ROWER

WEEK 8: BEGINNER

FRIDAY
3 Sets
1.5 Minutes of Force/1.5 Minutes of Stroke
Rest 3.5 Minutes Between Sets
Damper on 7-8 for Force/3-4 for Stroke
Force/Stroke Workout
Total Work Time: 9 Minutes
Total Workout Time: 16 Minutes

SATURDAY
15-20 Minute Tempo Row
BEGINNER PROGRAM 57
58 DOMINATE THE ROWER

STROKE WORKOUT EXAMPLE

Video opens in external webpage.

Password: Trainingday123
This is an example of a stroke workout. The stroke rate kept
in the video was between 35-37. Damper was on 3. Pace was
maintained between 1550-1650—this is a fast pace, but the
work interval was only 30 seconds.
 APPENDIX 59

FORCE WORKOUT EXAMPLE

Video opens in external webpage.

Password: Trainingday123
This is an example of a force workout. As you can see, the
athlete has a much lower stroke rate. The stroke rate was kept
between 23-25. Damper was on 8. Pace was consistently main-
tained between 1240-1290 calories/hour.
60 DOMINATE THE ROWER

HOW TO SET-UP THE ROWER

FOR EACH WORKOUT
Almost all the workout in this program are based on some type
of time intervals. Concept2 rowers, as do most rowing machines,
allow you to set up your monitor so you can keep track of your
intervals and rest. Your also able to go back into past workouts to
view important metrics such as the average stroke rate and pace you
maintained for each interval and on average for all intervals.

Here are a few videos from Concept2 that explain just how to do
this.
Setting Up a Time Interval Workout on a Concept2 Indoor
Rower
This will be the most common setup for your workouts in this pro-
gram. After turning on the rower, select:

Select Workout > New Workout > Intervals > Interval: Time

Video opens in external webpage.

Setting Up a Variable Interval Workout on a Concept2 Indoor

Rower
For several workouts in this program, a basic time interval setup
will not work. If the work and rest periods vary on each interval, as
they do on Friday of Week 1, you’ll need to set up a variable interval
 APPENDIX 61

workout. After turning on the rower, select:

Select Workout > New Workout > Interval > Intervals: Variable

Video opens in external webpage.

Viewing Workouts on a Concept2 Indoor Rower

Being able to view workout stats is going to be a very powerful tool in
your training. By viewing these workouts stats, you’ll be able to tell if
you were able to maintain your stroke rate on a particular workout
or if your performance stats are improving from week to week, for
example. Just make sure to keep detailed notes in your training log.

To view workouts stored in Memory, turn on the rower and take

the following steps:

1. Select Memory
2. Choose how you want to see the workouts listed: by date, for
example.
3. Use the up and down arrow to find the workout you want to
view and select the magnifying glass icon on the right hand side of
the screen
 THANK YOU!
Thank you 100 times over for your support! If you ever have
questions on any of the items in this program, please feel
free to reach out to me. I’m committed, 100%, to helping you
along your journey to becoming a fitter, healthier person.

Stay committed and keep trainining hard!

All the best,

Damect D.
damect@trainingdaybook.com

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