Basic rowing plan - not proper training!

[JoeChaos]

I'm not a rower but I cycle a bit, walk and currently do very little proper exercise of late. So I'm looking at using my rower c2 D with pm5 to get and keep a modest fitness. No big rows or targeting a high fitness level.

So are there any starter rowing plans that don't seem to be based on getting you rowing seriously? Pete's plans are commonly recommended as a kind of rowing equivalent to a running c2k plan. It's kind of too much for my liking I'm really rowing to keep my body healthy, especially my back. I'm 50 and no longer bothered by being super fit just fit enough.

Any recommendations?

[JaapvanE]

A 2K takes about 7 to 10 minutes. To improve fitness, that is the bare minimum I guess...

[jamesg]

A plan helps if only to suggest what to do now, but we have to stay within our limits in any case. These at least were designed specifically for rowing:
https://www.britishrowing.org/indoor-ro ... ing-plans/

It helps if we understand and use basic technique, which involves the legs:
https://www.concept2.com/indoor-rowers/ ... que-videos

Keep the drag low.

[MPx]

Hmmm The Beginner's Pete Plan is pretty much aimed at beginners to get you rowing fit. How fit is fit enough? You only need to do the sessions as hard as you're prepared to - there's no one checking up. Alternatively, if you get off the couch and use the erg for 5 minutes a day you'll be better off than just sitting on the couch, but not much. Anearobic fitness can be gained fairly quickly with short sharp sessions (HIIT). Aerobic fitness takes months and years to develop and requires as much seat time as possible. Sessions much longer than 20 mins albeit at a lighter intensity!

Maybe "fit enough" is at the 25th percentile for ergers of your age (check the rankings for say 5k?)? Or some other position? If you can define more precisely where you want to be, and then say where you are in comparison, it will be pretty simple to devise a training plan to help you get there. Since we have no hard data on either the start position, nor the end goal, its impossible.

[JoeChaos]

My 2k was 8 minutes consistently when i first got my rower about 1.5 years ago i think. I got it out after a break and after a few hard, physical days at work and I had a bad 12 minutes. I put that down to overwork but perhaps that's just how bad my fitness got after a break from any decent exercise.

[JoeChaos]

Fit enough is about exercise for health. I believe that's 150 minutes of exercise a week spread evenly over 4 or 5 days, or 75 minutes of vigorous exercise which the rowerg is. That's according to nhs guidance. That's cumulative so I guess with other activities I do a 2k would possibly make my activity up to that. However I'm thinking a little bit more might be better. Also I think just doing the same exercise isn't fun or the best when all things considered.

So I'm looking for ideas.

[MPx]

Well you certainly must have been reasonably fit to erg 2k in 8 minutes - so is that what you'd like to get back to? A 12 mins 2k for a 50 year old is pretty slow - currently would be 1931st of 1948 entries in the rankings. But if you could do it in 8 mins a years or so ago you could almost certainly get back there again with some regular training. Its about making it part of your life and what you do. A mad three weeks and then give up wont cut it - but find a way to enjoy it, keep at it, and it will work out all on its own.

The row erg can be vigorous of course but not all erging needs to be vigorous. But if you want to do a total of 75 mins of vigorous exercise spread over 4 or 5 sessions then your sessions will have to be pretty much all HIIT sessions like 5x500m on 2 min rest or 10x1min on 1 min rest or 12x250 on 90seconds rest or any number of other variations on the theme. Its an agressive plan but should achieve quick results for 3 or 4 months. You might consider making a couple of sessions less vigorous but longer like 30mins, 7k, (or similar split up somehow to make it easier like 3x10mins or 6x1200m on 1 or 2 min rests). These done at low rate (like 20-22spm) and only hard enough that you could easily answer someone's question if they came in and talked to you. Such training does not provide as quick a bang for your buck, but you'll probably be able to sustain the regime for longer.

[GlennUk]

Motivation is an odd thing, not everyone has the same goals and objectives.

As Mike (MPX) said, mixing up the differing exercises will bring variety but unless you enjoy the challenges they bring im not sure how much you will enjoy the process in the medium to long term.

Using RowPro may suit you as from memory it has a number of in-built plans and allows 'interaction' with other rowers, some meet virtually weekly for a row 'down the river' without racing but just for the fun of it. I havent used RowPro for a while but it might be worth a look, it also integrates with the C2.

Also just seen this app as well which may suit EXR
https://exrgame.com/support/about-exr#main-content

[nick rockliff]

I'm not a rower but I cycle a bit, walk and currently do very little proper exercise of late. So I'm looking at using my rower c2 D with pm5 to get and keep a modest fitness. No big rows or targeting a high fitness level.

So are there any starter rowing plans that don't seem to be based on getting you rowing seriously? Pete's plans are commonly recommended as a kind of rowing equivalent to a running c2k plan. It's kind of too much for my liking I'm really rowing to keep my body healthy, especially my back. I'm 50 and no longer bothered by being super fit just fit enough.

Any recommendations?

It's not difficult, just sit on the erg and row for 30 mins 5 days a week.

[Sakly]

I'm not a rower but I cycle a bit, walk and currently do very little proper exercise of late. So I'm looking at using my rower c2 D with pm5 to get and keep a modest fitness. No big rows or targeting a high fitness level.

So are there any starter rowing plans that don't seem to be based on getting you rowing seriously? Pete's plans are commonly recommended as a kind of rowing equivalent to a running c2k plan. It's kind of too much for my liking I'm really rowing to keep my body healthy, especially my back. I'm 50 and no longer bothered by being super fit just fit enough.

Any recommendations?

It's not difficult, just sit on the erg and row for 30 mins 5 days a week.

And throw in a harder session from time to time. Could be a harder 30min as usual or an interval of 5x4min 2min rest, whatever suits you.