44 Cardiorespiratory Conditioning
" A stroke rate between 24 and 30 per minute should be the goal.
" Your grip should be loose and comfortable with wrists level.
" The rule of thumb should be a longer not a harder workout.
Just plain rowing can become a bit boring, but there are many ways to make it fun
and varied. Table 3-7 presents descriptions of various workouts for a rowing ergometer.How do you know if the workout is hard or light? Your body is the best judge, but
knowing the kcal/hr will also help. A pace of 500 meters/4 minutes would be a light
workout whereas a pace of 500/2 minutes would be strenuous. These paces equate to 385
and 970 kcal/hour for a 70 kg man.Table 3-7. Various Workouts for a Rowing Machine
Workout Description
Steady State 20 to 40 minutes at a pace which barely allows you
to chat with a partner.Intervals 3 to 5 sets of 300 to 500 meters at a fast pace with 2
minutes of rest between each set.Fartleks Alternate 1 minute hard and 1 minute easy for 20
minutes.Long and Slow 6,000 meters at an easy pace.Time Trial 2,000 meters at a record pace.Pyramids1 min hard, 1 min rest, 3 min hard, 2 min rest, 5 min
hard, 3 min rest, 7 min hard, 5 min rest, 5 min hard,
3 min rest, 3 min hard, 2 min rest, 1 min hard.