Try the Workout of the Day (and Don't Forget to Stretch!)

Each day we offer our Workout of the Day (WOD) to keep you on track with your training or give you some workout inspiration if you’re stuck on what to do. All these workouts are suitable for your Concept2 RowErg, SkiErg and BikeErg, and can also be done as your on water workout. They offer a variety of workout formats that range in duration from 20–45 minutes. The WOD is also available in our free ErgData app, making it easy to set it up on the Performance Monitor with a single tap.

Before you hit the water or the erg for your next rowing session, it's a good idea to prepare your body with some pre-rowing stretches. Take a few minutes to try out these simple yet effective stretches. Not only will they help prevent injuries, but they also improve flexibility and mobility, setting you up for a successful and enjoyable rowing experience.

Warm up your body a bit by moving lightly for 3–5 minutes before stretching. Once you're ready to begin, remember to relax and be patient, allowing yourself to take deep, full breaths to maximize the effectiveness of each stretch. Keep your stretches static, avoiding any bouncing or abrupt movements. Aim to complete 3–5 repetitions of each for optimal results. When performing pre-workout stretches, hold each stretch for about 10 seconds to prepare your muscles for activity. After your workout, hold post-workout stretches for up to 30 seconds to help with muscle recovery and flexibility.

Incorporate some stretching into your pre- and post-workout routine, and remember to listen to your body and modify the stretches as needed.