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I have been at the gym using a machine doing about 300 meters at a time. What is normal and times???

"Normal" is too generic a term to respond to. It all depends on what your goals are and where you are at in your fitness level and what level your rowing technique is at. Here's a good link to start. Google things like "ergometer training" "ergometer scores" etc. and that should keep you busy. When you're done reading, you should be able to set up your own personal training goals.

http://www.concept2.com/us/training/programs/competition.asp

Most rowers go by time rather than distance on a machine, but a typical rowing workout on the water is 1600 meters-ish. On the rowing machine, a 'normal' 500 meter split time for a non-rower or beginner rower would be about 2:30-2:45. This is the split that almost any beginner rower could hold almost indefinitely--boredom non-withstanding.

20 minutes on the Concept II is the quickest way to an ass kicking you can get from a workout. I put the tension at the highest level, then start with 5 minutes at a 2:30 pace, then I do 15-20 minutes of alternating 10 reps @ 1:50 pace, recovering with 10 reps @ 2:30 between the "Power Tens," then finishing with another 5 minutes of slow easy pace. The key is to maintain control at all times, remaining smooth and level arms throughout the stroke. I see people on the Ergs all the time jerking their hands over there knees. Remember,legs, back (straight) then arms on the pull then reverse sequence on the recovery. Keep your finger loose. But go at a pace that allows you to get your heart rate up to 75% for the main set.

Reverse C..!! =)

portrowr17 saidReverse C..!! =)

Clarification:
legs > back > arms on the pull back.
arms > back > legs on the recovery forward.

Here in United Kingdom they are doing
The Concept 2 Challenge Series
www.concept2.co.uk/challengeseries
Beginning in September 2008 you will be able to take part in this new participation-driven league series. The Concept 2 Challenge Series is a league, a ranking and a monthly challenge all rolled into one.
First Challenge is the O’Neill Fitness test, a 4 minute row designed to give a simple and reliable test of aerobic fitness. Aerobic fitness is a good indicator of general condition as it underpins 95% of all forms of activity. The closing date for round 1 is Wednesday 1st October at 5pm, gmt but don't forget you don't have to stick with the first time you enter, you can do row the Challenge as many times as you like and update your result with your best time for the month.
Individuals from outside Britain and Ireland can enter, although they are not eligible for the prizes.
(Your prize is to yourself been that much fitter)


Just done O’Neill Fitness test 1045 metres in four minutes not to bad
but room for improvement

good luck kev

armylad saidHere in United Kingdom they are doing
The Concept 2 Challenge Series
www.concept2.co.uk/challengeseries
Beginning in September 2008 you will be able to take part in this new participation-driven league series. The Concept 2 Challenge Series is a league, a ranking and a monthly challenge all rolled into one.
First Challenge is the O’Neill Fitness test, a 4 minute row designed to give a simple and reliable test of aerobic fitness. Aerobic fitness is a good indicator of general condition as it underpins 95% of all forms of activity. The closing date for round 1 is Wednesday 1st October at 5pm, gmt but don't forget you don't have to stick with the first time you enter, you can do row the Challenge as many times as you like and update your result with your best time for the month.
Individuals from outside Britain and Ireland can enter, although they are not eligible for the prizes.
(Your prize is to yourself been that much fitter)


Just done O’Neill Fitness test 1045 metres in four minutes not to bad
but room for improvement

good luck kev

Sounds very cool. Will give it a try.

I didn't see this mentioned - may have missed it - but remember that your split/500m will change depending on what resistance setting you use, so bear that in mind when you compare your times to others.

My rowing club always used setting 5 (of 10), on the concept 2s. I still use that now. I think my PB for 500m is 1:43ish, but I'm a lightweight - the hardest I can pull is 1:39, but only for a few strokes. My favourite sessions are several sets of 2k (averaging 1:50ish/500m), or a couple of 2ks and a 5k. Sometimes I'll do a number of intervals of 500m, averaging 1:47ish/500m, with a rest of between 30 and 60 secs between each.

Nothing extraordinary or very exciting.

The concept2 website previously mentioned has tons of info and schedules.

Make sure you're always paying attention to good technique!

Have fun!