New User, advice on cross training, workouts, etc

[SierraSnowhead]

Hi All,

I'm new to Concept 2 and wanted to drop in on the forum. I am a 35 year old male, 166lbs and an avid runner, skier, cyclist and hiker. I thought that Concept 2 would be a good cross training option for days when I can't get outside and to keep the stress off the knees and hips. Does anyone have any advice on how to best use Concept 2 for this purpose? What metrics should I be targeting? Any advice on weight training in combination with Concept 2?

In the past 4 days I have done the following workouts on a setting of 5:

30:00, 6657m, 30 s/m, 393cal
30:00, 6735m, 32 s/m, 406 cal

Much thanks!

[lindsayh]

I'm new to Concept 2 and wanted to drop in on the forum. I am a 35 year old male, 166lbs and an avid runner, skier, cyclist and hiker. I thought that Concept 2 would be a good cross training option for days when I can't get outside and to keep the stress off the knees and hips. Does anyone have any advice on how to best use Concept 2 for this purpose? What metrics should I be targeting? Any advice on weight training in combination with Concept 2?
In the past 4 days I have done the following workouts on a setting of 5:
30:00, 6657m, 30 s/m, 393cal
30:00, 6735m, 32 s/m, 406 cal
Much thanks!

Welcome, You are right it is an excellent machine for all year round training with low impact on legs. Highly recommended as a fitness tool that provides reliable and measurable training for conditioning and some strength. It is not as good for specific running training though - have a look at the physical difference between elite rowers and runners.
There are a large number of new rower Training threads here that will give you heaps of info and also some weight training tips as well. It depends a little on your goals but if you are not specifically training for the rower then just doing a couple of general weights sessions is a good idea.

In general aerobic fitness requires 30 to 40 minute sessions with slower/steady sessions and SRs in the mid 20s and HRs in the 70-80% MHR range. So worth trying to slow with the stroke rate for your 30 minute pieces to say 25 but aim for a stronger stroke so that you work towards 7500m (ie 2:00/500m pace) as a goal. That sort of pace is well within your goals as long as your technique is good so you need to look at that too. Your present pace is very slow for a fit 35yo
You also need to learn about Drag Factor so that you are not relying on damper settings that are very different from one machine to another.
Train with a DF of say 120-130 if that is comfortable - some would recommend lower around 100-110 and a slow sr to strengthen stroke.
You should be looking at Watts and pace/500m displays rather than calories on the PM as that is the erg language normally used.