Men's Fitness - - Endurance -

Hy­wel Davies is a leg­end in the cross-train­ing com­mu­nity. He’s won over 20 na­tional fit­ness com­pe­ti­tions, com­pleted count­less Iron­man events and is the only man to have held both the in­di­vid­ual and team 100km in­door row­ing world records. And it’s the lat­ter that re­mains close to his (pre­sum­ably mam­moth) heart. ‘Phys­i­cally and men­tally, the Con­cept2 is the most de­mand­ing of gym ma­chines, work­ing ev­ery part of your body, as well as your en­gine,’ he says.

Davies’s hurt locker is brim­ming with work­outs that would de­stroy mere mor­tals. Thank­fully, MF read­ers are made of sterner stuff. Right? ‘ Set the mon­i­tor to 30sec work and 10sec rest. Row fast but not flat out and re­mem­ber your dis­tance. Now row again but match or beat your score. Keep go­ing for at least ten reps but at the end, think like Rocky – one more round!’ And re­peat for as many as you can, while still go­ing faster in ev­ery round.

The 10sec re­cov­ery is enough to stretch your legs but not to re­cover. By the end, you’ll be do­ing a Red­grave and scream­ing that you’ll never be seen on a rower again.


Once a week is fine. Al­ways aim to add one more rep than the pre­vi­ous week, un­til you can’t.

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