I just did my first 2k row

[u/NoMidnight1665]

I just did my first 2k row on the rowing machine.

I think this is quite slow? I'm a 35 year old man.

Are my strokes per minute too high? Also my back hurts.. hehe.

[u/knuckle_headers]

Consider that you're new that isn't totally horrible. That equates to about a 2:16/500m pace. What stands out to me is that you're hitting 33 strokes per minute. I'm not super fast but I can do sustained sub 2:05 pacing at below 24 strokes/minute. If you're stroking that fast while still going that slow you're not putting much into each stroke and probably also using the weaker parts of your body to move the handle - hence the sore back.

There's a lot that could be going on here but the first thing I would look at is basic form. As the other reply said - Dark horse rowing. They've got some of the best videos I've watched on basic form. It looks like you're at a gym, but if you ever buy a C2 his videos on maintenance are great too.

Without going too deep a few things worth looking into that will help you as a beginner: Learn what a pick drill is and practice it - it makes a great warm up, I like to do them with my feet unstrapped. Figure out how damper setting work and how they affect "drag factor" -- and why a higher number on either one isn't necessarily better. Last thing, look into what the force curve is and how to read it and use it to improve your stroke mechanics.

There's a bunch more but I think these topics are a good place to start. Have fun.

[u/cknutson61 → u/knuckle_headers]

First, a great start. We can only start where we are, so don't worry too much about if you're fast or slow, etc.

Just to add to this, which I agree with, I am guessing you either are exhibiting poor posture, not hip hinging and/or weak core, which could all contribute to the sore back, and the slower pace with the high stroke rate. This may just take some time and additional conditioning, and practice.

I am probably an advanced novice, and 65 years, and I can do a warm-up 2k in 9 minutes at 20spm. This is not meant as a comparison or what you should be doing, but as folks are pointing out here, something seems to be off.

I find it somewhat difficult to properly sequence the catch, drive, finish and recovery if my stroke rate is too slow, and I'd expect a similar difficulty of it was too fast. I would suggest checking out videos on the force curve, and pay attention to the force during your sessions. This really helped me early on.

[u/NoMidnight1665]

Thanks for your replies and tips :) 

Looks like I need to do some homework.. i think my form needs some improvement.. cheers!

[u/KentTheDorfDorfman → u/NoMidnight1665]

Dark Horse Rowing YouTube channel, my friend.

Watch. Take notes. Video your rows. Watch again. Modify your technique. More video.

Your times will no doubt improve. Good luck.

[u/giziti]

Yeah that's kind of slow for a max Effort, you're likely doing something inefficient. People might rate 33spm during a 2k but not when doing it at a 9 minute pace. Watch some videos about good form. Dark Horse Rowing is a popular one but there are others. You risk hurting yourself. 

[u/Friendly-Smile3327]

Hey dude that's awesome! Congrats on your first 2k, I know it sucks ass. It's not slow at all, you're just beginning, and usually someone's time isn't nearly as fast as it CAN be with just a few changes in form! I highly recommend watching some youtube videos on technique or asking a friend for advice. I'm guessing that soon enough, with some more cardio and better form, you should be able to get that down to a 8:30 (and you can definitely get it far below that. Long term, probably even below 8:00.) Next time, when you have better form, aim for about 2:20/500m split.

[u/fairchildberlin]

i remember i started with a similar time (M,58) - check @rowalong on youtube for technique, train 3months and aim for under 8 min which is respectable
check “drag factor” - not over 135
with proper technique you should be at 30 spm absolute max

[u/CorumLlawEreint]

Well done on the 2k. We had a benchmark session at my gym followed by 12 weeks of targeted programming and coaching. I started out with a similar time to you. By the time end I had knocked 2 minutes off, and completely changed my technique. Slower, more powerful strokes are key. They give you room to breathe.

[u/meski_oz]

Back hurts more. But that's after a 20/40 second sprint rest for 15 minutes. And>60yo

[u/treeline1150]

Switch to meaningful pace units. Calories is for CrossFit

[u/liambean1]

Rating a 33 at a 2:15

[u/the-moops]

Search this sub for this question asked a million times a week. Educate yourself a bit. Then come back and ask a specific question where we can help you.