The Row...

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Boro Boyo

New member
I bought a rowing machine from a friend (who gave up on it) the other day, and cripes it's one hell of a workout! But I was wondering if anyone can tell me what kind of pace I should be aiming for? I have read to go for 25-35 strokes per minute, but the SPM meter doesn't seem too accurate (apparently I'm doing 27 SPM whether its a leisurely row or whether I'm really putting my back into it!). So I'm working on the time-per-500m: he recommended doing 500m in around 2:30-3mins, but this seems a little slow to me... Anyone got any other figures for me?? :)
 
i just do it hiit. i don't even bother worrying about 500m times or all that garbage. Just look at the wattage. Go for as high as you can possibly go for 25 seconds and 35seconds rest. repeat until you're ready to die. should only need about 5-10min.

Average wattage numbers I've found from my training.
Average male: 400watts
Average female: 200watts
 
also, please row properly. Your shoulders are back and your back is straight, and not hunched over like 99% of noobs will do. Hips lead the pull part of the pattern, with your upperbody and arms following soon after to finish the pull. meaning like 80-90% of your drive power in the row is from the legs, the upper body and arms just hold that drive power throughout the stroke if that makes sense.
 
I've been using the distance as a measure, and SPM.

I do 500m in about 2:20 - 2:30, SPM is around 32-35.

It feels like a nice warmup, but isn't too strenuous. I would like to go faster and harder, but find it difficult to actually make myself go faster. My big fat body just doesn't want to move that fast. :)
 
thanks for the advice guys! yea I plan to take it relatively easy until I get the technique spot on, but I'm really enjoying it, just hope it lasts! :p
 
Hmm,

I'm actually planning on getting a rowing machine. What would be the best brand? What brand is your rowing machine Boyo boyo?
 
yes from the little bit of reading i've done since getting it, it seems that concept 2 is the rolls royce of the rowing machine world. Didn't quite have concept 2-shaped-cash though unfortunately!
 
Boro Boyo said:
yes from the little bit of reading i've done since getting it, it seems that concept 2 is the rolls royce of the rowing machine world. Didn't quite have concept 2-shaped-cash though unfortunately!
Click to expand...

Just noticed how old the post is but maybe this will help somebody else using a rowing machine...

Have a look on the concept2 website - it generates specific workout plans based on your level of fitness, how often you want to exercise, how long you want the program to last and why you want to exercise - its pretty good and also tells you the SR you should be working at (you will need a heart rate monitor though, as the intensity of the sessions are geared to HR zones).

I have a Waterrower at home but I have been using the workout schedule from the concept2 site - I tried a C2 in the gym a few weeks back and there was little difference in my performance once I had worked out how to change the intensity, so the program should work for any machine.

BTW, that SR is pretty high! For long sessions try and get your SR down to 20 but increase the intensity and watch your form - I was like a bull in a china shop when I first had the machine but I go a lot further and a lot faster now I have teh intensity/power under control

If you fancy HIIT as Cord suggests, try a straight Tabata Protocol - 5 mins warm up, the 8 x 20 second sets at full tilt with 7 x 10 second rests (well, slow down to gasp for air) then 5 mins warm down - I nearly threw up the first few times but it gets easier! Found a neat little iPhone app to time the intervals, as after about 5 mins of Tabata it gets hard to focus on much!
 
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