2010-03-04 New workout coming up!

Hello Row2goers!  Last night I filmed a new workout.  A sweaty shirt and a smile garanteed.  I always remind of good rowing technique and we never fail to enjoy pushing hard. Word to the newbies, you can follow these workouts EASILY.  I was told that I make the time fly by! Row with me right now!  X-E-N-O

Row2go online rowing workouts for all with Xeno an Olympic gold & silver medalist

Row2go online rowing workouts for all with Xeno an Olympic gold & silver medalist

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Xeno Tweets

@MarquetteCrew you guys take video?load it on YouTube hire me to give you tech feedback.
@doccottle dynamic ergs are easy to row. Great feel.
@svetmark look at my site www.row2go.com stick to rowing
@Amerikag @christylit have a look at my website before you row! Xeno Www.row2go.com
.@Mysitcomlife have you tried using the concept2 sliders.
.@maleaab Great to hear you will be among our group of rowers at row2go. We keep it fun.
I added a better resolution file of the 1996 Olympic gold medal race. I added a couple fotos too. Rowing, concept 2,... http://po.st/lW9
Amazing how other sports use lactate testing and in rowing, I am one of the very few coaches who does it.
.@JenSegger nicely designed website you have. What lactate measuring device do you intend to use. I have been happy with the lactate pro.
.@richroll where is your target heart rate for distance training? I worked best at 1.3-1.4
.@missburrows lance gets pricked in the finger. We use the ear lobe it is less messy and pain free.
@shaneyeap what is your target heart rate below 2mmol?
@slave_pauli hello, who tested you. I test rowers.
@HASDays the flywheel needs to be cleaned out and the drag increases. http://po.st/vvq
.@HASDays Do you know the brand of rowing machine. Do you do any slide increments? Arms only, half slide rowing? One arm... http://po.st/9af
Row better, row safely, improve your 2K, train with brain.

Xeno Muller, Olympic gold and silver medalist, Olympic record holder, is your coach and training partner.

Xeno Muller and Row2go are experts in making rowing people move better and faster.  We help beginners adopt rowing into their lifestyle.  We help competitive rowers achieve new personal bests and win gold medals.  With Xeno Muller and Row2go success is within reach.

  • Beginners:   Learn the proper rowing technique be safe and injury free when you row
  • Intermediate Rowers:   Stay motivated and keep improving
  • Expert Rowers:   Take your top rowing speed to the next level with Xeno's personal coaching


   xeno muller waterrower concept2

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30 minutes good and tough, wide stroke rate range
Written by Xeno Muller   

Hello Row2goers,

I thought you deserve a good hard 30 minute workout.  The stroke rate ranges between 18 and high twenties.  It was tough and great.  Enjoy this one.



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Beginner Workout #1 Basic Technique Row Safely

Whether you row a WaterRower, a Concept 2, a LifeCore, the rowing technique and rhythm is the same no matter what machine you use.  If you are serious about your fitness and health, learn the right rowing technique here from Xeno Muller, Olympic gold and silver medalist, Olympic record holder.


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Beginner Workout #2 Basic Technique Drills

 Learn staple technique drills that help you enjoy your rowing and strengthen your core.


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Beginner Workout #3 Short intervals increasing stroke rates

Learn to pace yourself and stay motivated with short intervals and increasing stroke rates.




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45' rowing workout 10K, warm up, different intervals, stretching, sweaty shirt, happy, mission accomplished
Friday, 05 March 2010 13:43

I am actually quite friendly. The workout is ready to download for members through direct link, mobile and medium resolution.

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Beginners Welcome! Tough hour of power intervals climbing from rate 20 to 34!
Monday, 25 January 2010 04:43

All workouts are great for beginners. Proper form is always mentioned.This workout was a bruiser. Over 1200 strokes rowed. I felt it in my entire body hours later. Of course you do not have to row as hard in order to enjoy this workout. I am here to entertain you. Row hard with me, or chuckle while you keep a comfortable pace. You can click on this link to see the youtube excerpt.

xeno muller rowing a concept2 on Sunday morning


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