What is the most efficient way of exercising on the rowing machine?
I think just rowing for one pace and distance is incredibly boring, and that’s part of what leads to the dreaded “last 25%” problem. This is a simple workout that I enjoy and use pretty often when I row alone. It’s called 4-3-2-1: 4 minutes at 20 strokes per minute 3 minutes at 22 spm 2 minutes at 24 spm 1 minute at 26 spm Repeat for 30 or 40 minutes. Work on going farther each workout, as an overall goal, and work on lowering your split (500 meter) time for each of the intervals every time you start over at 20. You will come to find that the 20 pieces are harder than the 26es, because you’re moving slower so you lose more of the kinetic energy of the flywheel. Keeping up a good split at 20 spm will leave you sweating. I’m a guy of average size and fitness level, and I can maintain a 2:16 average over 40 minutes of that routine. I’m trying to get below 2:10.
