Building from ground zero?

[Myopic Squirrel]

After 2 years off and a recent slightly torn meniscus, started this week on the erg with daily low stroke (20) 10 minute sessions. Any suggestions to build from here? My goal at this point is basic fitness as I excitedly complete my 79th circuit around the sun in a couple of weeks. Thank you in advance.

[Dangerscouse]

After 2 years off and a recent slightly torn meniscus, started this week on the erg with daily low stroke (20) 10 minute sessions. Any suggestions to build from here? My goal at this point is basic fitness as I excitedly complete my 79th circuit around the sun in a couple of weeks. Thank you in advance.

Welcome back. Basic fitness will be well covered by doing 20-30 minutes at a relatively decent pace. Either use RPE or a HR monitor to gauge the effort.

I've got a huge amount of respect for you to start again after two years off and almost 79 years old.

[MPx]

Agree with Stu.

When I've made comebacks in the past, I set a progress schedule (be it weights, reps, distance, pace, whatever) So if you want to stick to a daily session then say do a week at 10 mins, then a week at 11 mins, then 12, and so on 'til you reach a "goal" - maybe 5k a day?

The other thing is not to bore yourself silly. If you like those sort of rows then all good, but if its looking like you can't be bothered then mix up the sessions a bit more - eg short intervals, rate/pace ramps/pyramids, whatever it takes to add interest and keep you coming back.

Oh, and you need to add those two solar circuits into your sig...

[Myopic Squirrel]

Gentlemen - thank you for your prompt replies and good advice.

MPx - I admit to being easily entertained and extended steady state isn't a bother, but once I build the base then will do the varietals you mention. Ultimate goal - get back on the water to finally learn how to scull. And thank for the age comment. Put in my DOB so should show 79 in about 3 weeks.

[MysticMelody]

Sorry to hear about the meniscus, but kudos for getting back on the erg! Starting slow with those 10-minute sessions at a low stroke rate of 20 sounds like a smart move. Since your goal is basic fitness and you're celebrating another lap around the sun soon, you might want to gradually increase either the duration or intensity of your sessions. Maybe add a couple of minutes each week or bump up the stroke rate gradually to challenge yourself a bit more. And don't forget to listen to your body—take it easy if you're feeling any discomfort. Happy early birthday and keep rocking those erg sessions!

[jamesg]

You could try the C2 WODs, they're very effective but not too long and can be done at any pace we like, even quite stiff since mostly intervals.

https://www.concept2.com/indoor-rowers/training/wod