New to erg, what is your average/peak force?

[smokersteve]

OP here, sorry for the delay. Here is the video people have requested. It is me just rowing on the concept2. After I made the video I looked at a youtube video someone shared on how to push more with the legs, I think my force curve looks a bit better but still not great.

https://drive.google.com/open?id=1bgu9w ... O0VyJagWrO

Your feet are to high. Lower them by 1-2 holes.

On the drive the sequence is Legs/Core/Arms then opposite on the recovery Arms/Core/Legs. On the recovery you aren’t pivoting the hips forward so you don’t have any way to put out power.

Set the drag factor to 100-110. Do this by pressing menu, then more options, then display drag factor. Start rowing and change damper to make the drag factor 100-110

Also as thick as that pad is it’s got to be messing with something.

Relax and row

[uk gearmuncher]

Depends on your execution of performing!! If you perform squats like i do with a weighted backpack on using explosive motions away from the ground it mimics the drive on the erg with additional resistance to overcome. You can apply the same strategy to pushups as well. Slowly come down to ground then explode up.

That's exactly what I meant. Great example.

[Allan Olesen]

You are overthinking it way to much.

To add to this: I don't think I have ever before seen anyone doing so much mental preparation before the first stroke in a rowing ergometer.

The amount of mental preparation in that video had a strong resemblance to the video of my own first roll ever in a sea kayak.

[gregsmith01748]

For SPI fans, the easiest way to row to an SPI target is to put the monitor on watts and stick to a stroke rate. This is basically what wolverine L4 workouts are.

When I was in my best shape, I would do 10w per spm, so 160w at 16spm, 180w at 18 and so on. The L4 workouts are a blast because the rate changes every couple of minutes. Right now, I’ve backed off to about 170w at 18 spm, so an SPI OF 9.5. So that’s
170w@18
190w@20
210w@22
230w@24

Here’s an example.
https://rowsandall.com/static/plots/202 ... 125642.png

I think it’s a good parameter for endurance sessions to keep stroke power up. I tend to row more lightly in mid distance time trials, and heavier in sprints, but I don’t pay attention to SPI in those rows.