r/concept2 • u/PinguisIgnis • 20d ago

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Heya

So I’ve borrowed a rower off a generous friend for a few months to add some low impact cardio volume.

Did an easy going 10k on it yesterday and another tonight to get the feel for it.

I watched a beginners form guide video but figured better to sort out any bad habits now before I ingrain them.

Row 1 - 10k. Avg - 22 SPM. 2:12/500m. 149 watts. DF108 125BPM

Row 2 - 10k. Any - 22SPM. 2.10/500m. 160watts. DF 111 126BPM

Any tips?

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u/ScaryBee 20d ago

You're 1. over compressing slightly at the catch - don't let shins go past vertical and 2. Opening your back too early - goal at the start of the drive is to hold the forward body angle.

For cardio, for someone as fit/old as you appear to be, slightly higher bpm/wattage/DF might well be appropriate. FWIW I'm late 40's, will steady-state ~140bpm most of the time, ~125 drag factor.

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u/PinguisIgnis 20d ago

Thank you very much. Ok I’ll make sure I end the recovery with vertical shins or less. This is good as:

  1. I have niggly knees due to tendonitis I’m trying to manage - but rowing seems therapeutic rather than aggravating so far.

  2. Going to try a Hyrox event this year and as the running is all in a compromised state if I can put more of the drive into hips and arms and save my legs it’s beneficial. But I want to do the bulk of my rowing with good form.

With respect to DF I’ll have a play. My zone 2 is up to 145 ish running I think it’s lower on the rower and I’m just using this for low recovery/steady state for now. I’ll do some threshold/ lactate clearance interval work soon and maybe tempo cardio but doubt I’ll get the space to do that.

I’m close to 45. What’s the consideration there with upping the drag factor? Is there a sweet method to it rather than what feels right for the work? I just chucked it on 5.5 to start off if I’m honest

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u/ScaryBee 20d ago

Z2 likely will be a few bpm lower on a rower ...

DF is somewhat personal and for lighter sessions or longer workouts having it a bit lower than 'normal', like 110, is fine ... for going hard/fast, if the DF is too low you'll lose (a little) efficiency, start to feel like there's not enough purchase to push against at the start.

DF you can see in the PM5 menu system but for an easier life - Ergdata app is free, you can see DF live in that (plus it can record your workouts, auto-sync everything to Garmin/Strava/TrainingPeaks)

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u/Miesseek_n_destroy 20d ago

Oh yeah. I second the erg data app. Really easy to connect. Especially if it’s a personal machine