Looking for a workout

[Zuman]

Hello, all. I'm looking for a C2 workout "concept" for the next year or so. Here are my basics:
1) I'm not a rookie. I'm approaching 6 million meters on my C2 rower over the past four years.
2) I've done a couple of C2 marathons and participated in most of the challenges.
3) I'll be 70 years old this year...
4) I'm a 5'9" male and about 158lb.
5) I don't build muscle easily and never have. It's not my training style, it's genetic.
6) I've followed the Maffetone method (quite carefully) and regressed in both endurance and speed/power.
7) I don't have a great resting HR...it's about 60-62.
8) I'm not fast. I can maintain about a 2:30 pace during a 30 minute workout, 2:40 or so when going longer than an hour.
9) I typically row 6 days a week.
I know that Orangetheory has lost some of its shine in recent years, but I'm intrigued by the idea of spending a certain amount of time in a challenging HR zone. The problem is that I don't know how long my overall workout should be, how long intervals should be, what is the optimum breakdown between hard and easy intervals, and how hard I should push (80% of HR max? 90%? 100%???).
My goal is to keep holding back the years and to move up the general performance ladder for my age group.
Anyone have any program suggestions? Thanks!

[mitchel674]

I'm a bit younger than you, but I see a lot of similarities in your post. I've been rowing seriously for 4 years, 7 million meters, marathon, maffetone, don't build much muscle, etc...

"You reap what you row". Seems we both do a lot of longer, steady rows with a weak stroke. Doing a lot of this just reinforces this pattern.

I think we need to mix it up and do some more interval training. I've restarted the beginner Pete Plan to this end. This will be my third time through. I do all five rows each week which forces me to get out of my comfort zone and do some tougher interval training. Perhaps you should consider it as well.

[Citroen]

Have you tried the "workout of the day"?

https://www.concept2.com/news/looking-g ... uggestions

[NurseBobbi]

I’ve been rowing for fun and general fitness for years. I’m not fast and never will be. At 67, I though my days of beating my old personal bests were over. I’d taken instructor training through UCanRow2 back in 2015. It was a great in person class that I found beneficial even though I’m not going for instructor certification. They started offering some self-paced online courses over the past few years, so I checked them out when I wanted to get out of my rut last summer. RowNow is designed for absolute beginners. RowReady is a 6-week program intended to be used repeatedly. Each week, it includes 1 steady state workout, 1 medium intensity interval workout, 1 high intensity interval workout, and one bonus workout. I went through both courses starting last July. (RowReady was a great refresher on the basics.) My rowing improved, and I even set some new PBs. In addition to the UCR2 workouts, I get C2’s WOD and have collected workouts from the extensive resources on their website. I generally do 2 interval workouts per week (1 medium and on high intensity) and 4 steady state workouts per week. One of the steady states is longer. (The SS workouts I do on my three strength training days are shorter, 20-30 minutes.)

[jamesg]

The problem is that I don't know how long my overall workout should be, how long intervals should be, what is the optimum breakdown between hard and easy intervals, and how hard I should push (80% of HR max? 90%? 100%???).

As basic concept, train your stroke, so that you train yourself.

Suggest you do not more than 90 minutes a week all intense on the erg, plus warm-up. All rowing is intense but is made doable by using low ratings, 18-23, and short pieces.

Intensity refers to the stroke itself: and numerically, is Watts/Rating. Keep this as high as possible, but keep the ratings low. Drag should be low enough to allow a quick leg driven stroke with a slow recovery, as to standard rowing technique.

Stay as close to 2W/kg (so up to 140W) as possible in short intervals at low ratings, not more than 5 minutes each, so that there's no need to bother about HR.

Easy is what else you do: anything you like. Weather permitting I do 30-40 minutes a day small hill walking with sticks, 4-5 days a week, raising a little sweat.

[Zuman]

Thank you, all. You've given me some really good suggestions and I think my answer is among them!