stroke rate and /500 m for an amateur

[shevchenko]

i m new into rowing.
32 years old and not fit.
i will follow peteplan for beginner
i dont know what must be my stroke rate while rowing? 20-25 or 25-30 or 20-30 ? which one...

and /500m is 2:00 hard for a beginner?

i want to listen your suggestions about stroke rate and /500 m time

thank u.

[hjs]

i m new into rowing.
32 years old and not fit.
i will follow peteplan for beginner
i dont know what must be my stroke rate while rowing? 20-25 or 25-30 or 20-30 ? which one...

and /500m is 2:00 hard for a beginner?

i want to listen your suggestions about stroke rate and /500 m time

thank u.

http://www.youtube.com/watch?gl=NL&hl=nl&v=eqVmMd7FdAA

Maybe look at this video first, simply try to take good strokes, don,t look to much at rate and pace at first, that will come soon enough. First make sure you get your technique right.
For rating, use a rate that gives you a good technique and that feels ok.

[WilcoxRower]

Depends on how fit, or unfit you are. Best thing is to start off with a personal best 10 minute piece, so your not so conscious about splits during it. During that piece you can experiment with different rating. 25-30 would be good for a beginner and a lot easier on the heart for a first timer.

As you build into doing more 2k's you should trying implementing higher rating into your piece, though to not crash and burn. Only do what you feel comfortable with.

Your /500m split will depend on many things; size, age, cardio fitness, and good technique. Though breaking 2:00 is a great goal, not many first timers hit it on their first 2k.

Good technique is key though what you to do is when your at the catch, you want to drive off with your legs almost standing off your seat for say. Straight arms and back at the catch. Then at about 1/4 into your drive open your back, so that you can lean back and pull in. This gathers even more power.

Hope this helps.