The Navy SEAL Physical Fitness Guide - Uniformed Services ...

" A stroke rate between 24 and 30 per minute should be the goal." Your grip should be loose and comfortable with wrists level." The rule of thumb should be a longer not a harder workout.Just plain rowing can become a bit boring, but there are many ways to make it funand varied. Table 3-7 presents descriptions of various workouts for a rowing ergometer.Table 3-7. Various Workouts for a Rowing MachineWorkoutSteady StateIntervalsFartleksLong and SlowTime TrialPyramidsDescription20 to 40 minutes at a pace which barely allows youto chat with a partner.3 to 5 sets of 300 to 500 meters at a fast pace with 2minutes of rest between each set.Alternate 1 minute hard and 1 minute easy for 20minutes.6,000 meters at an easy pace.2,000 meters at a record pace.1 min hard, 1 min rest, 3 min hard, 2 min rest, 5 minhard, 3 min rest, 7 min hard, 5 min rest, 5 min hard,3 min rest, 3 min hard, 2 min rest, 1 min hard.How do you know if the workout is hard or light? Your body is the best judge, butknowing the kcal/hr will also help. A pace of 500 meters/4 minutes would be a lightworkout whereas a pace of 500/2 minutes would be strenuous. These paces equate to 385and 970 kcal/hour for a 70 kg man.44 Cardiorespiratory Conditioning