Noob, am I overdoing it? How to mix it up

[jamesg]

Time 21:07.9
Distance 4,015m
Pace 2:37.8
Watts 89
Rating (spm) 28
HR 166

How tall are you?

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.

[pac2]

You’re not necessarily overdoing it, but since you’re just getting started, it’s smart to ease in. Aim for most workouts at a steady, moderate pace (zone 2 HR), and save the intense efforts for once or twice a week. That’ll help build fitness without burning out. Mixing in bodyweight exercises, stretching, or light cardio like walking can balance things out and reduce strain on overused muscles.