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Rowing machine workouts? Goals?

sarahkanzalone
sarahkanzalone Posts: 192 Member
edited November 2024 in Fitness and Exercise
I started going to the gym at the beginning of March and have fallen in love with the rowing machine. I can't go very long so I typically only use it for 5 minutes at a 7 or 8 resistance. I have gotten a lot better started at 3+min to do 500m and did 1000m in 5mins on 7 this week (random goal I picked for myself)

I am wondering if there are any routines I could do to increase endurance strength on machine or if it is just a matter of continued rowing.... I look forward to this machine every time I go and would love to have a new challenge for myself and to be able to use it longer

Thanks!

Replies

  • JoshuaMcAllister
    JoshuaMcAllister Posts: 500 Member
    I love tabata training on the rower, great for building cardio and endurance. 20 seconds on 10 seconds off high intensity, typically 8 reps. Any HIIT, will aid your goal, just find the right combination for yourself, you will soon notice improvements.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    edited April 2016
    Is it a Concept2? If it is dial back the resistance to around 5 and focus on good form first and foremost. Then work on your aerobic base.


    JoshuaMcAllister wrote: »
    I love tabata training on the rower, great for building cardio and endurance. 20 seconds on 10 seconds off high intensity, typically 8 reps. Any HIIT, will aid your goal, just find the right combination for yourself, you will soon notice improvements.

    Horrible advice for a newbie rower. Form, form form.....HIIT is a recipe for an injury until form is good (for examples of horrible form watch crossfit rowers.....)

    OP check out Concept2's website for workout ideas, the machines also have built in ones (time, distance, intervals)

  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    Focus on form and building your aerobic base. Aim to increase your steady state time to 30 minutes or so before thinking about anything else.

    Personally I row for cross training on easy days, so 10Km in 45 minutes or so.
  • Hoooooooooo
    Hoooooooooo Posts: 27 Member
    edited April 2016
    Rowing is great!
  • sijomial
    sijomial Posts: 19,809 Member
    edited April 2016
    Dial back the damper setting to 4 or 5.

    Watch the technique videos on the Concept2 website.
    http://www.concept2.com/indoor-rowers/training/technique-videos

    Build up distance and speed steadily over time.

    Don't do HIIT.
  • DM01234
    DM01234 Posts: 317 Member
    sijomial wrote: »
    Dial back the damper setting to 4 or 5.

    Watch the technique videos on the Concept2 website.
    http://www.concept2.com/indoor-rowers/training/technique-videos

    Build up distance and speed steadily over time.

    Don't do HIIT.

    ^^ This 100%
  • gradchica27
    gradchica27 Posts: 777 Member
    Please please get your form right! Watch videos do not ask a trainer. I rowed in college and now watching people row in the gym is absolute torture--trainers just stick them on it and they are flailing about...ugh. Your back will thank you!
This discussion has been closed.

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