24-02-2015, 10:25 AM
If you want general endurance, rowing machine (erg) will absolutely break you... 8ks and 10ks are a good way of getting significantly fitter and it's not just your legs you're working/breaking- it's an entire body workout and non-impact for the guys who have shin splint problems.. My naffed up back means I really can't run very far, especially on road as I'll be in agony a few hours later!
Other good one to do with ergs is 30@20 - so do half an hour, keep your stroke rate to 20 strokes/min and see what split you can hold, means you can't fluff it by pulling a high stroke rate and waste all your energy getting up and down the slide, means you're putting down loads of power, but you get a good recovery time, amazing for building up your strength and endurance, doing x2 30/20s a week and then a weeks rest, just doing a bit of general cardio, bike ride or swimming, I could see my 2k times drop weekly... When I used to do them, there'd literally be a puddle underneath me, was pretty mank.
Then obviously aim for the 400m sprint of rowing, the 2k - set a split you seem comfortable with and go for it, consistency is the key, don't get slower because you'll never make it back. I'd usually end up vomiting/feinting after a 2k test - you know it's good when you get to your car and can't even press the clutch pedal after a 2k test, used to be a good 2-3 days before you're actually recovered... My PB is a 6:48:8, someone on here has to be able to beat it
- Anyone would think I used to row...
Other good one to do with ergs is 30@20 - so do half an hour, keep your stroke rate to 20 strokes/min and see what split you can hold, means you can't fluff it by pulling a high stroke rate and waste all your energy getting up and down the slide, means you're putting down loads of power, but you get a good recovery time, amazing for building up your strength and endurance, doing x2 30/20s a week and then a weeks rest, just doing a bit of general cardio, bike ride or swimming, I could see my 2k times drop weekly... When I used to do them, there'd literally be a puddle underneath me, was pretty mank.
Then obviously aim for the 400m sprint of rowing, the 2k - set a split you seem comfortable with and go for it, consistency is the key, don't get slower because you'll never make it back. I'd usually end up vomiting/feinting after a 2k test - you know it's good when you get to your car and can't even press the clutch pedal after a 2k test, used to be a good 2-3 days before you're actually recovered... My PB is a 6:48:8, someone on here has to be able to beat it
- Anyone would think I used to row...
