Is indoor rowing a good workout?
Of course, indoor rowing is a good workout. But, as I have referenced before, you have to know how to optimize the machine. Very few health-club staff people understand rowing. So, people just flail away on the machines. Rowing, whether on the water, or on a C2 or equivalent is a high-technique sport. There are four elements to the stroke: catch; drive; the release (recovery) and slide. The drive is the power-portion. Keep your knees together! This is not a Lamaze course! You are not birthing a baby! The finish of the drive should end at your mid-riff, with your upper body at about a 15-degree offset. Here's the magic: the slide needs to be much slower than the drive. It's at least a 2:1 ratio. If you are an Olympian it might be 1.5:1. But you are not.