Indoor rowing - Concept 2

Street said:
One year later and I finally filled the screen with 175k metre months! The consistency has given me a good base and I feel like I'm now pretty much back to where I was pre surgery. I even gave the erg a treat this week and gave it a deep clean as it's the first time I've properly stripped it down since lockdown.
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Nice work :)

What was your average workout to get that? 5 days a week at 8k?
My mental maths is eluding me - Is that an average 500m split of 2:10-ish?
 
Nice, I was confused how you got exactly 175k for a moment.
I really need to get back on mine, it's been 18months since I touched it.
 
Richie said:
Nice work :)

What was your average workout to get that? 5 days a week at 8k?
My mental maths is eluding me - Is that an average 500m split of 2:10-ish?
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Most weeks, I just do Monday to Friday and last months split averaged to 2:03. I usually do Mon and Wed as faster interval days (8x500, 4x1000, 4x2000 etc), Tues and Thurs as slow steady state about 10k at around 2:10, then Friday as a faster distance session up to 12k depending how much I need to do at about 2:00. The total distance does include warm ups and cool downs as well.
 
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Street said:
Most weeks, I just do Monday to Friday and last months split averaged to 2:03. I usually do Mon and Wed as faster interval days (8x500, 4x1000, 4x2000 etc), Tues and Thurs as slow steady state about 10k at around 2:10, then Friday as a faster distance session up to 12k depending how much I need to do at about 2:00. The total distance does include warm ups and cool downs as well.
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Awesome work.

I feel inspired....:)
 
rodders said:
So unfit for rowing.
8:11 2000m, build from there lol.
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If that's unfit where does my 2000m in 10:00 sit? :cry:

I don't think I've ever rowed 2000m before though. My plan to stick to 10 mins but row further, alongside other exercises.

I don't think my bum can handle more than 10 mins (not that I want to row more) and I don't want to buy a seat cover/cushion, well not yet anyway.
 
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GarethSouthgate said:
If that's unfit where does my 2000m in 10:00 sit? :cry:

I don't think I've ever rowed 2000m before though. My plan to stick to 10 mins but row further, alongside other exercises.
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Just checking but can I ask what you have the resistance set to? A common mistake is to set it way too high. Generally, for every day fitness use, you want to sit it about level 3 and then only upto about 5 once you get quite a bit of experience.

Higher resistance doesnt mean it records longer distances per stroke, it just makes it more difficult.
 
Richie said:
Just checking but can I ask what you have the resistance set to? A common mistake is to set it way too high. Generally, for every day fitness use, you want to sit it about level 3 and then only upto about 5 once you get quite a bit of experience.

Higher resistance doesnt mean it records longer distances per stroke, it just makes it more difficult.
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I followed a few posts in the thread which suggested a drag factor of around 112 which was around 5 on the machine I used today. Would you suggest lower for a n00b?

I'd say I was going at maybe 75% effort? I had enough in the tank for a sprint finish to get under 10 mins, then went on to do other exercises also.

I've never properly rowed, other than as part of a warm up, so still learning. Planning to do the 10 mins at least twice a week now though.

Edit - that's a very interesting/useful point around the resistance level, thanks, I had thought if it was harder you'd row further.
 
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GarethSouthgate said:
I followed a few posts in the thread which suggested a drag factor of around 112 which was around 5 on the machine I used today. Would you suggest lower for a n00b?

I'd say I was going at maybe 75% effort? I had enough in the tank for a sprint finish to get under 10 mins, then went on to do other exercises also.

I've never properly rowed, other than as part of a warm up, so still learning. Planning to do the 10 mins at least twice a week now though.
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I'd try it at level 3 if you are literally just starting out. Get a few weeks and some km under your belt and then think about increasing it. You are correct about the drag factor but a lot of the stuff online is for regular users rather than beginners.

GarethSouthgate said:
Edit - that's a very interesting/useful point around the resistance level, thanks, I had thought if it was harder you'd row further.
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Yeah its a common mistake (I sued to think the same). All the damper does is put more resistance on the pull but it doesnt increase distance per pull
 
Richie said:
I'd try it at level 3 if you are literally just starting out. Get a few weeks and some km under your belt and then think about increasing it. You are correct about the drag factor but a lot of the stuff online is for regular users rather than beginners.



Yeah its a common mistake (I sued to think the same). All the damper does is put more resistance on the pull but it doesnt increase distance per pull
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barbend.com

The 5 Best Rowing Workouts for Beginners, Plus Tips From a CPT | BarBend

You don't need to be an expert to get after it on the rower. Here are the five best rowing workouts for beginners from a CPT.
barbend.com barbend.com

Is that good advice for beginners? Start off at 5 min then do 15?
 
There are tons of workout suggestions out there.

IMO (and I am no expert BTW), beginners should start of in a gentle pace and low Stroke Per Min (SPM). You arent looking for fast times here, you are looking to concentrate on your form, even if that means slow steady SPM with you consciously checking your form as you go. Once, you have that down, you just choose what you prefer.

Some people prefer long distance rows of 8k and up at a slower pace
Some people prefer short sprints at a higher intensity.
Some people mix it up and alternate days with long slow rows on some and shorter fast or HIIT workouts (say 6 x 500m rows at a quick but comfortable pace with 2 min break between each interval)
 
Richie said:
Just checking but can I ask what you have the resistance set to? A common mistake is to set it way too high. Generally, for every day fitness use, you want to sit it about level 3 and then only upto about 5 once you get quite a bit of experience.

Higher resistance doesnt mean it records longer distances per stroke, it just makes it more difficult.
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Drag factor of 115 to 140 for cardio work out.
Start at the lower end and build up as you get stronger.
 
Richie said:
There are tons of workout suggestions out there.

IMO (and I am no expert BTW), beginners should start of in a gentle pace and low Stroke Per Min (SPM). You arent looking for fast times here, you are looking to concentrate on your form, even if that means slow steady SPM with you consciously checking your form as you go. Once, you have that down, you just choose what you prefer.

Some people prefer long distance rows of 8k and up at a slower pace
Some people prefer short sprints at a higher intensity.
Some people mix it up and alternate days with long slow rows on some and shorter fast or HIIT workouts (say 6 x 500m rows at a quick but comfortable pace with 2 min break between each interval)
Click to expand...
Mixing up I like, long rows get boring all the time.
Tend to do a long row on a Friday.
When I play badminton I'll do intervals such as, 10x 250m 30sec rest.
Other days I'll do 2k or 5k.
 
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