Thanks for the detailed response.
Basically my use of the rower is simply as a means of increasing my ability to put out maximum power over a sub 2min period, and my ability to recovery. In other words I've never really tried to get good at rowing, rowing is just a sport that I've always found interesting.
My sport of focus at the moment is strongman, which requires a lot fitness these days. Yet most events are over in less than 90 seconds.
I'm getting some good info out of this, I'd never thought of using the stroke rating as a training guide before.
When the knee heals up I'll give your interval workout a go. I've had some meniscus removed from my right knee, meaning that I need to try to avoid impact as much as possible. Rowing seems like a good option.
I used to be able to get down to 1:30-1:40 for 500m, but these days I'm a bit slower. On Svend Karlsen's (world's strongest man 2001) training video he does a 1:19 500m sprint. Not bad for a 140kg man!
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