Strokes per minute question/ maximizing workout

[Gramercy1]

Hello. I'm a new member of the forum, and have had my Model D for about 6 months and have enjoyed it. I'd appreciate anyone's advice on how to get the most of my rower when I am alternatively wanting cardio or strength training. I've reviewed the threads on the forum and have seen lots of recommendations for spm rates in the low to mid 20's. My standard workout is fairly high speed, and I do it 3x a week; I row for about an hour at 35 spm (usually getting around 12k meters), with the damper setting at 6. I just find that the quicker pace is more fun to me. But I think I'm missing something if the higher spm rate is making me miss a better workout, perhaps based on intervals. Can anyone point me in the right direction? Thanks much.

[jamesg]

Strength if at all comes from high power, low rating and so from the technique these need; endurance (cardio) from power/distance. A workout for both is 30 minutes at rate 20, as fast as possible; repeat to see progress.

You show (12k/h) around 100W, 35 rating, but what these mean depends on age, height and sex. The ratio 100/35 = 3 is unusually low, suggesting you are rowing arms only, so have yet to learn how it's done. See C2 technique video.

Whatever, 1.5 to 2.5 W/kg will get you fit and keep you so; where kg is body mass, adjusted down if overweight.

[G-dub]

You are enjoying it and able to log decent meters when you are on the machine. That's great! As you intuit, your spm (rate) is more in line with what you would use for a 2K piece or speed oriented intervals to prepare for a 2K. The thing that I am still learning is that this is a push sport way more than it is a pull sport. And it's a lower body sport way more than it is an upper body sport. Most of my friends, when they ask about my erging / rowing, say: I bet you are getting a strong back and arms!" The reality is that it's the legs that get the real work. The upper body swing does add a proportional bit of power that times with the finish of the leg drive, but the arms mostly add additional length and a finish to the stroke. Check out videos and also post one of yourself for critique. Might as well get things sorted at the beginning. You will notcie that when you are pushing hard with your legs, you can't keep r35 up for too long without blowing up!

[Anth_F]

Welcome! what has already been touched on it does seem like you're arms mostly rowing. 35 spm for an hour deserves some sorta medal in itself

Ideally should be looking at getting down to around 20-23 spm on those type of workouts, while covering the same amount of meters. Quicker pace does not necessarily = how fast you go up and down the slide. At 35 spm you are giving yourself no recovery time at all, just lots of energy wasted.

Try post up a video for us and we can assess things from there

[Gramercy1]

Thanks for the good advice. I've still got a lot to learn. Will try your suggestions, and see if I improve.

[Gramercy1]

I see that folks on the forum post age/ weight stat's to help others add advice. So, if this matters to those who have replied, I am male, 50, 6', and 208 pounds (frankly about 18 pounds overweight). I rowed 8 man crew for my freshmen year in college, but that was eons ago, and I'm sure I have forgotten all the good advice I learned. I just know that when I row, I like to row at a faster pace (simply because I find it more fun). I reviewed the form video before I began rowing on the Concept2 rower 6 months ago, and have reviewed it since, and think I'm not far off, but likely am using my arms more than I am supposed to.

Question for the reply folks on this thread: I don't appreciate damper setting impact. I just know that if I set it very high, it's a tough slog and I can't go very long. Is there any benefit to a high setting at all? It seems like it would simply strain your back. Since I prefer to row a faster pace, I just set my damper setting to the highest setting I could handle while rowing at the 33-35 pace I prefer (which is right at 6). Would lowering it give me any benefit? Do you recommend changing the damper setting for interval rowing? Thanks.

[hjs]

I see that folks on the forum post age/ weight stat's to help others add advice. So, if this matters to those who have replied, I am male, 50, 6', and 208 pounds (frankly about 18 pounds overweight). I rowed 8 man crew for my freshmen year in college, but that was eons ago, and I'm sure I have forgotten all the good advice I learned. I just know that when I row, I like to row at a faster pace (simply because I find it more fun). I reviewed the form video before I began rowing on the Concept2 rower 6 months ago, and have reviewed it since, and think I'm not far off, but likely am using my arms more than I am supposed to.

Question for the reply folks on this thread: I don't appreciate damper setting impact. I just know that if I set it very high, it's a tough slog and I can't go very long. Is there any benefit to a high setting at all? It seems like it would simply strain your back. Since I prefer to row a faster pace, I just set my damper setting to the highest setting I could handle while rowing at the 33-35 pace I prefer (which is right at 6). Would lowering it give me any benefit? Do you recommend changing the damper setting for interval rowing? Thanks.

You are mixing up strokerate and pace. You like high strokesrates, pace is time per 500m which is certainly not so high. At the moment like a cyclist in a very small gear.

Given the pace and stroke rate you are not using standard technique.

Re damper setting, search for drag, and no, no need for a drag (setting)