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S&C UnderGround >> Rowing for cardio


1/14/13 6:05 PM
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Mr Sizzzz
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I'm trying to add the row machine to my cardio routine. The only time i've used it was back in high school for pt test. Any tips or suggested workouts? Phone Post
1/15/13 12:47 AM
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OregonChaelClosedDueToBandWagonCrash
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On the concept 2 machine I do this all at 1:30/500m which will be too hard for you is say so try1:45/500m

5 min warmup

3x100m with 30 sec rest
3x200m with 1min rest
3x300m with 1:30min rest
3x200m with 1min rest
3x100m with 30 sec rest

During the rest row about 2:30/500m Phone Post
1/15/13 12:48 AM
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OregonChaelClosedDueToBandWagonCrash
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Disregard *i say*. Damn auto correct. Phone Post
1/15/13 8:34 AM
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Bull_in_chinashop
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How's your form? I see plenty of people hop on rowers that have pretty awful rowing technique. If you're new to rowing, watch a couple vids first - remember the oars are the last thing to pull in and the first thing to push out.

What's your 30:00 pace? Can you keep a good rhythm for that long? if not, I'd start there for some aerobic work and add a few sprints at the end as finishers.

1/15/13 1:02 PM
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Mr Sizzzz
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Thanks for the suggested workout. I'm completely new to rowing and definately going to check out some videos before starting. It looks like something that will be easy to do completely wrong.
1/15/13 5:27 PM
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Bull_in_chinashop
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This should help.


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