Concept2 Forum

Hey! Male 25 90kg 183cm
I do xfit 5 times a week (i rest weekends). I feel like I need to improve my aerobic capacity and was thinking to add 2-3 1h~ish rowing session per week since I don’t have time for slow running workouts in Z2 for 90min+.

How should I program my rowing sessions? What zones? Should I use HR zones or % of FTP?


FYI I’m not trying to compete in xfit, just using xfit to get more fit for military selection.

We need more info to give any meaningful answer. So amount of rowing experience and how you have found any longer rows together with pace and rating would help. Most people would struggle to finish an hour row at any pace initially, although obviously fitness from XFit and other training will help as will experience rowing (as often the issue is not CV fitness, but the tone in some rowing specific muscles. I for one struggle after a lay off due to stress placed on diaphragm and upper body). It also depends the intended intensity of these sessions relative to ongoing XFit and any other exercise done. But to start with I would suggest start very slow at a rhythm that you can still talk at.

I feel like I need to improve my aerobic capacity and was thinking to add 2-3 1h~ish rowing session per week

Long distance work is done full stroke but low rating. At your age that could be over 2W/kg.

However, a suitable number should derive from your own results; the work done in each stroke is Watts/Rating. Use that number at rate 20-23 for ½M (21k).

Kiffe wrote: ↑

December 26th, 2024, 9:53 pm

Hey! Male 25 90kg 183cm
I do xfit 5 times a week (i rest weekends). I feel like I need to improve my aerobic capacity and was thinking to add 2-3 1h~ish rowing session per week since I don’t have time for slow running workouts in Z2 for 90min+.

How should I program my rowing sessions? What zones? Should I use HR zones or % of FTP?


FYI I’m not trying to compete in xfit, just using xfit to get more fit for military selection.

I started rowing for the same reason. Nearly exactly 3 years ago I decided to add the rowing machine into my workout schedule to build some base aerobic capacity. I was training at least 3 times per week doing mixed bodyweight and basic weights exercises, metcon style trainings, already had a good overall base/condition.
The first full season averaged around 45k/week, which is near to 3 hours on the rowing machine and this gave me a huge boost in stamina for my other workouts, too. I thought I was quite fit already, but learned there was more to come.
I did mainly long "slow" steady workouts, typical 60min or HM sessions, low rating at around 16 to 19 (I generally rate a little lower than others). From time to time I incorporate intervals or fast distance pieces to spice up the long stuff, typically by adding challenges (team or cross team, sometimes C2 challenges as well).
Now, 3 years later, I do the same, but seat time increased a bit. Typically doing HM or 2h sessions now (I like the long stuff with good music ), averaging 70-90km/week beside my 3 gym sessions. Need to be very careful with recovery, so rarely going nuts on the rower with intervals or hard pieces.

I would not be preoccupied with pacing too much. On longer sessions I always throw a towel over the monitor and let the pace come to me.
One thing that works for me is to split it into 20 min pieces and get up and stretch for a couple of minutes. I don't think you lose all that much as your pace will be slightly faster on each piece.

I don't know anything about xfit, but assume that you get more intense workouts which you also need for a well rounded aerobic conditioning.