As Henry says, and it sounds counterintuitive, but you need to slow down to get faster.lifebeginsafterdeath wrote: ↑November 22nd, 2020, 8:10 amTks for comment. My thought is until i get the movement down correctly, it would be a waste of time rowing? Shew, as of now, 2k rocks my boat... ,feeling like i can't row another time once i hit 2k mark. I'm still trying to get the damper setting correct with regards to where it should be for best results and time. At the 110 rate, i am around 5 damper setting but best time is around 4 (97), thats with improper form. Seems with what i am gathering, i need to study videos more and try to apply technique shown. Seems i lean too far back on finish and not forward (body) enough & past vertical on catch? I am going to post some videos once i think i have it correct to confirm? thanks again for help
How flexible are you? Do you have tight hamstrings and hips? Maybe doing some yoga or stretches will help? You might be too 'congested' to get good movement so you're feeling like you're doing it right as it's the limit of your range. Technique can be surprisingly difficult to really master, as there are very subtle nuances, much like in a deadlift.
Good advice for reaching a rowing goal is to break it down and find where the problem is, and that can mean slowing down, and doing longer distances, to get used to it, and then build up the pace at a longer distance. When you're able to do 5k at a better pace, 2k at a faster pace won't seem so daunting, and you will have demonstrably built up your fitness too.
When you have got a faster 5k, maybe look at doing 1250m at slightly faster than your chosen pace (say 1:59.5), rest one min, then row the remaining 750m at the same pace. If this feels manageable, row 1500m and 500m at the 1:59.5 for the 1500, and then aim for 1:59 for the 500m. Hopefully you will manage it, if not, it will identify the weak points that you need to work on and gives you something to work towards.
This should hopefully give you the confidence that you can go sub 8. Make sure you combine this with other distances, intensities etc as this is just one part of a bigger programme of sessions.
Finally, take care and you're doing great if you've had three heart attacks. The rower is a great way of staying fit but it can be very difficult if you push it too much too soon.