If when you row it shows a curve, then yes!

It's hard to give you a goal split for zone 2 because everyone is different. I would find pace that allows you to be feel yourself working, but you can have a short conversation if you need to. Ideally zone 2 is done for longer intervals, like 10-15 minutes with 1-2 minutes of rest between each. If you can't go that long, the pace is too fast.

I don't know much about the xterra. Taking a look at their website, it looks like they have different price points, but for what that price point is I would recommend a Concept2 instead. Much more robust and better value long term

To return to the catch, it takes core strength to go from leaning slightly back to forward at body prep. Hitting body prep is the important part because once you're there you pull yourself up with your hamstrings instead of the straps. Feet out rowing will be very hard at anything above 24spm, so I recommend staying below that. If you need to row above 24 spm, then I'd do feet out rowing as a warm up drill and do the work above 24 spm with straps. That's more for safety than anything. At high enough rates you're going to use the straps somewhat. What's important to learn is not to rely on them.

@@AliciaRClark Thanks for taking the time to reply! I’m new to rowing and have really been enjoying it. I realize this is an advanced technique, but became interested in it because another you tuber suggested relying on the straps is bad for your hips. Thinking about it more, he’s probably referring to driving too hard then using the straps to keep you from flying back or slow your momentum. I hadn’t really depended on them that way too much, but I have been depending on the straps to pull me back in recovery. Which hopefully isn’t as bad. It just made me concerned as a new rower that I’m hurting myself. Since everything is getting worked and is sore! I’m glad I found your video, it was very helpful. Your reply is also insightful. I took time to slowly practice/ focus on my technique and see how the core comes into play during recovery and believe I now get it. Thanks again for your time.

It sounds like you're looking for a steady state row? This is an effort level that you can maintain for over 20 minutes (and up to an hour). With steady state, I recommend a stroke rate of 18-20spm. That probably sounds super low to you right now. I would start at 25spm, and try to lower it bit by bit by focusing on a hard drive and relaxed recovery. Your recovery should take longer than your drive, and you should be able to get an extra breath on the recovery at steady state pace. Use your current average pace for a reference on what split to start at to be able to maintain without highs and lows.

While pushing with the legs, think about bringing the handle with you. Your upper body should feel like it's activated even though you're not pulling yet. To get the split down, you can try something like saying "drive" in your head during the drive (think STRONG), and "recovery" during the recovery (think relaxed). The added syllables in recovery help slow you down. If you're still struggling with this after a while, I do offer 30 min Zoom sessions and I know I could help you out. Let me know if that's something you're interested in and I'll drop the link.

@@AliciaRClark Thank you very much ! I'm looking forward to trying your advice..

Hey ! You advice is working Concentrating of my leg push chopped my split almost instantly to under 230, which is good for me..I'm up to 30 minute workouts but I still strive for improvement I'm 65 and my recovery time is so slow these days but I seem to like rowing alot..it fels like a good workout and I'm back to feeling excited about the gym..thank you !

@@mwgreen9 That's so exciting to hear! Thank you for the update!

Thank you, Mark!

Not yet! But that's a great idea. I'll add it to the list.

@@AliciaRClark Anything new?

@@adyanadelatorre1364 I haven't added anything new here yet. I do have some more content over on Instagram. I'm currently pregnant so videoing has taken a backseat in this season on my life.

For burning fat, the setting (I assume you mean damper setting) won't determine fat loss. My recommendation is to set the damper around 4. The damper is like a gear. With that said, how hard you work will determine the calories you burn. As a beginner, the first step is to increase your time on the machine at a steady state pace (sweating, but can have a short conversation). Then, you can start different interval workouts to improve your endurance. A better endurance allows you to work out harder for longer, which in turn burn more calories.

You're welcome! and good luck with your marathon training!

you're welcome!

Good to hear! Thank you for the feedback

You're welcome! Happy to help

Thank you, Maria! I appreciate the feedback and I'm glad I was able to help you.

Thank you! I'm glad you're enjoying your rowing!

thank you!