How tall are you?Time 21:07.9
Distance 4,015m
Pace 2:37.8
Watts 89
Rating (spm) 28
HR 166
89/28 = 3.2 W-min per stroke, the Work done in each stroke. This is very low and cannot get you fit.
You could also take an hour's fast walk a day. Using sticks helps shoulders and arms too, if on hills.
If you want to row, first thing is learn how it's done: with a long stroke pulled hard at low rates, against lowish drag, with the right sequences and in the rate range 20 (to start with) to 24 after a few months.
See the C2 technique page and use the stroke sequences there: the pull sequence is legs, trunk, arms.
Target is 2W/kg fit weight in aerobic work (ie low HRs) at about rate 24. Might take a a year.
There's a large number of Interactive training plans (over 200) from which to choose. Suggest the 3 or 4 day weeks.