Do I need a better cardio "base"?

[MarkWT]

I've been rowing for the past month or so on my Model C. I've been occasionaly doing intervals during a 20 -30 minute row - Usually 1 minute hard - 2 minutes recovery. I'll do 4 intervals in a 20 minute row and 5 or 6 in a 30 minute row.

Here's my question (finally!): If I row at a more steady pace for the same length of time, I seem to be able to row farther than when I incorporate intervals. Not a lot farther, but a little. (60 - 100 meters during a 20 minute row.) Does this mean I need a better aerobic base before I try to do the intervals? Should I keep doing the intervals? Are there advantages to using both approaches? (I do find doing intervals seems to make the time go faster.) If it makes any difference, my goals are weight loss and general fitness.

Thanks in advance for your advice to this new rower.
Mark

[John Foy]

Do the intervals that you are doing but have a predetermined pace.

For example I have been doing 4 x 15minutes with 4 minutes rest.
for the first 6 minutes I have rowed at 1:54.5 pace and 26spm and for the remaining 9 minutes I have done 2:03.0 at 20spm.

Just rowing fast and then recovering in between without any plan is no good. set yourself some targets to hit and when you hit them, increase the pace in the next session.


There are benefits to training both ways that you mention.

[Nosmo]

...If I row at a more steady pace for the same length of time, I seem to be able to row farther than when I incorporate intervals. Not a lot farther, but a little. (60 - 100 meters during a 20 minute row.) Does this mean I need a better aerobic base before I try to do the intervals?...

No it only means that it is more efficient to row at a steady pace. This is true for everyone even world champions.
SO take John's advice.