Hi All

I have recently been supporting my running with some work on the rowing machine in the gym.I have been doing 2k and trying to post a decent time but have no idea what is a decent time for a man of my age and height? From what I have seen on the internet height seems to be quite a factor.

I am 46 and 5ft 6 and weigh 75kg my first times were about 9m30 and a stroke rate of 34 damper on 8. I have been working away at it and have now got my time down to 8m58 although I did once manage 8m48 but do not know how?

Would like to hear from anyone else who regularly works on the rowing machine to get an idea of what is considered a good time?

Many thanks

Hi Darren

I regularly use the rowing machine (Concept2) and have rowed competitively in a rowing team. I'd suggest setting up a log book on the Concept2 website (http://www.concept2.com/) - this will allow you to put your times in a league table against other members so you can judge your times.

Looking at the rating (spm) of 34 you are doing this seems quite high. In general you shoudl be aiming for a ratio of 1:3 in terms of stoke length versus recovery time. Most beginners have 1:1. The recovery phase of the stroke is where you"rest" so you can apply work on the legs during the stroke. When you take a stroke you actively push off the feet and use the legs for power rather than the arms and shoulders. Most beginners find it difficult to use the legs and overwork the upper body. At the end of the stoke your hands should move quickly away from the body and over the knees BEFORE you start to come up the slide to take the next stroke. Top tip: Fast hands, power in the legs!

Hope this helps but there are also lots of good tips on technique on the website also. When I rowed competiviely my PB for 2k was 8min 10s (I'm 5ft 4in and was a lightweight rower then at 56kg) although that was some years ago!

Karen

Hi Karen 

Many thanks for this guidance I shall certainly visit the suggested web link and sure it will be very useful.Thanks for taking the time out to offer help.

Darren