Need help with rowing!

ansonrinesmith

OK, so my fitness plan has me rowing for 2000m. I don't have a machine that shows distance, just a normal weight machine for that muscle activity. How long would it take a "noob" to "row" 2k? 20 minutes?

_Schatzi_

I just started rowing and looking at my fitness log, it looks like it would take me about 12-15 minutes to row 1.2mi/2k.

Good luck!

mhotch

I row between 30-32 strokes minute. I row about 2-2100 meters in about 10-11 minutes.

Testosterone

you cannot use a weight stack as a rowing machine. you will rip your shoulders apart, and they are not meant for it.

MsNewBooty83

i can do it in about 10 minutes, at like a say maybe a level 7-8/10 for me. its an awesome workout! probly one if the better when i wanna get alot done in a little amount of time. good choice

jplord

Time yourself in 500 m increments.

From my experience:

2 minutes or less and you are going fast. 28+ strokes a minute.
At a more typical 24-26 strokes a minute you would row 500 m in 3+ min

So 6 minutes for a kilometer is a great pace.

Under 12 for 2 kilometers is doing great!

College racing pace is ~1 min and 40 sec per 500 meters

spazofthedead

When I was doing college rowing we'd race 2k meters in about 7-8 minutes on the water. On an erg this would be about 5-6 resistance level. This was women's varsity NCAA Div. 1 though.

Don't use the weight stack for this. You NEED an ergometer to do a proper indoor rowing exercise. Rowing is a full-body sport that uses a lot of hip and leg drive and you'd hurt yourself trying to translate that kind of power and speed into a sitting weight machine.

ansonrinesmith

I wouldn't try to do the whole body part, just use it the way the machine was intended. I don't have access to an ergo machine, any other options?

Testosterone

I wouldn't try to do the whole body part, just use it the way the machine was intended. I don't have access to an ergo machine, any other options?

the way your question is worded seems like you want to row for cardio. you can row the way the machine was intended, but it wont be cardio.

ansonrinesmith

Yeah, I'm just trying to find something that at least works the same muscle group (upper body), and maybe I'll do squats for the lower.