6. Build up gradually to heavy work. Be smart about increasing your
workout load. If you haven't rowed in over a week, take it easy for your
first row. Don't expect to be able to jump right in where you left off.
Don't try to do intense interval work. Start with a steady row at a
comfortable pace. In your next row, try building the intensity gradually
through several intervals of 1-3 minutes in length. Then, if this all feels
good, you can start doing more intense work. If it's been over a month
since your last row, plan to build back up even more gradually to
where you left off in both the length and intensity of your workouts.
7. Use a damper setting of 3. The best, all-
purpose damper setting for a great
cardiovascular workout is in the range of 3-
5.Rowing with the damper setting too high can
be detrimental to your training program by
reducing your output and increasing your risk of
injury. If you have been rowing at a higher
setting, this may feel a little light to you at first,
but give it a few days. The lower setting
requires you to be a little quicker in applying
your power which, in the end, gives you a better
workout.
8. Aim for a stroke rate (spm) of between 24 and 30 spm.
9. Consider the time of day. If you row in the morning, allow a little extra
time for warm-up, and start very easily. Don't expect to be able to do a
hard interval workout right away. If you don't usually row in the
morning but must do it every so often, remember that it may take your
body longer to be ready to do hard work.
10. Vary your workouts. One of the great things about the Powertrain
Indoor Rower is that it enables you to do virtually an infinite variety of
workouts. The length, format, and intensity of your workouts can all be
varied. Variety can go a long way in preventing boredom and it can
also be helpful to those who may develop aches and pains from doing
exactly the same thing for too long. And, last but not least, the
properly varied training program will result in the greatest gains in
fitness and performance
11. Remember to take rest days. Even though rowing makes you feel
great, and you want to do it every day, it's important to give your body
a rest every so often. Some people find it easy to rest one or even two
days per week. Others have a hard time going even a day without a
workout. We recommend taking at least one day off per week from
rowing
12.
