Newbie SkiErg2 - best ramp up ideas?

[edprice]

Was doing HIIT classes that incorporated SkiErg got an appreciation for the machine so I bought one this May 2020. With recent gym closures I wanted to keep going with something. I'll also be doing Kettle Bells, TRX, and bodyweight exercises before or after SkiERG are mixed in. I haven't programmed any rest and using standard workout options from the menu so far.

I'm 5ft 10" 230lbs -- My goals - weight loss, overall cardio health, maybe competition - working on sub 2:00 split times for 500/m
Right now I've done 3 workouts - resistance wheel set between 5/6 (set any lower seems too low reisistance)
5k m -- 23:41.4
5k m -- 22:09.6
2k m -- 8:31.6

48 s, 1.42 drive len, 45, force, drag 110, drive speed 1.87, peak force 90 - avg 45 s/m, 1:00.5 av/500

Most of the people here seem to have Rowers -- but I like SkiErg better... so questions
-- what's best to get my /500m pace below 2:00
-- what's best for my goals of weight loss and overall cardio health
-- what should I set the resistance wheel too? does it matter?

Don't yet have HRM going but have Garmin chest strap to zone in on target hr.

Ideas?

[mict450]

I've found weight loss happens for me when I go for long, slow distance - at least an hour minimum daily. HIIT never worked for me. Just made me so hungry, I ate everything in sight. You'll also need to limit your food intake. Fat loss doesn't happen in the gym - but at the dinner table. Find an eating lifestyle you can stick with for the rest of your life. Note I didn't write "diet". Maintenance of weight loss is the downfall of us all. Good luck.

[hjs]

I've found weight loss happens for me when I go for long, slow distance - at least an hour minimum daily. HIIT never worked for me. Just made me so hungry, I ate everything in sight. You'll also need to limit your food intake. Fat loss doesn't happen in the gym - but at the dinner table. Find an eating lifestyle you can stick with for the rest of your life. Note I didn't write "diet". Maintenance of weight loss is the downfall of us all. Good luck.

Indeed, long easy sessions are best for Weightloss. Boring but effective.

Re op. As a beginner you will get faster now. If 5k below 2.00 is your goal, aerobic fitness is nmr 1. Go for longer steady sessions mostly. Every third or 4th session, do something faster. Think 10x500 on 1 min rest, or 1500 reps on 4 rest.
Pure speed is not important for 5k.