Rowing for 10 minutes on breaks at work - suggestions?

[BetaMO]

Hey folks, newbie rower here!

I'm lucky enough to have an onsite fitness center with a Concept II rower.

I think it's an older model D - I need to change the batteries to see if the display works, also do some basic maintenance work on it as well since it seems to have weird noises (dunno since it's the first one I've used for quite some time - wierd clicking at times?), it hasn't seen a lot of use, unfortunately - it's my new project!

Anyway, I was wondering if anybody has suggestions for 10 minute sessions? I'm on my feet all day, and the rower is a great relief as you all know - is rowing barefoot (with socks on, hehe) ok? I'd love to take my steel-toe boots off every few hours!

Thanks!

- BetaMO

[Citroen]

is rowing barefoot (with socks on, hehe) ok?

I normally row with training shoes with the footplates on the third hole. If I row in socks I move the plates up one notch. If I were going to row in steel toe-capped boots I'd probably move the plates down one

[Bob S.]

Anyway, I was wondering if anybody has suggestions for 10 minute sessions? I'm on my feet all day, and the rower is a great relief as you all know - is rowing barefoot (with socks on, hehe) ok? I'd love to take my steel-toe boots off every few hours!

My regular workouts are generally in the 30-50 minute range plus warm ups and cool downs of 5-12' each, but I do these only on every third day. On a daily basis I do a 10' piece as a pre-physical therapy warm up and loosening. I do those with 2' splits, increasing the rate and lowering the pace for the first 4 splits and then easing off to the starting rate and pace for the last split. I do these without socks, to save wear on the socks.

Bob S.

[BetaMO]

I normally row with training shoes with the footplates on the third hole. If I row in socks I move the plates up one notch. If I were going to row in steel toe-capped boots I'd probably move the plates down one

Hey, that's good to know! I haven't adjusted the footplates yet since they seem to be set ok for my work boots.

My regular workouts are generally in the 30-50 minute range plus warm ups and cool downs of 5-12' each, but I do these only on every third day. On a daily basis I do a 10' piece as a pre-physical therapy warm up and loosening. I do those with 2' splits, increasing the rate and lowering the pace for the first 4 splits and then easing off to the starting rate and pace for the last split. I do these without socks, to save wear on the socks.

Bob S.

Sounds like a good plan - I hope to start doing longer sessions after work. I am using my breaks to work on technique more than anything right now.

Thanks for the feedback!

- BetaMO

[BetaMO]

Hey guys,

Turns out by the time I get my boots off I only have 8 minutes to row on breaks. But, I still enjoy boots off since I get better flexibility (of course), and it just feels good - pushing off from the toes does make a big difference!

Thanks again for the suggestions,

- BetaMO

[TabbRows]

You can do portions of the 20 minute warm up I use for pre 2K rows or heavy interval sessions.

I'll list as 10' segments, adjust as needed for your time available.

Segement 1: 4min (')@ 18 strokes per minute(rating), 3" @20 rating, 2' @22rating, 1' @24 rating. Mod: reduce 18 to 3' and 20 to 2'.

Segment 2: 2'@18 rating, 30sec (") @27 rating, 2' @18 rating, 45" @ 28-30 rating, 2' @ 18 rating, 45" @ 28-30rating, 2' @18 rating. Mod: cut 45"to 30" and last 18 to 1'30". Both of these should have you breathing hard and breaking into a light sweat.