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I used to be a pretty keen rower; we spent up to 6 hours sat on a Concept II per week - they're pretty good if used properly and can give you a great workout legs/backside/back and even arms (though you really shouldn't be pulling too hard).
There are loads of good workouts; from the slightly boring 40-80 minute steady state (heart rate 140-160 to burn plenty of calories) to more interesting intervals like my favourite ever:
1' on
1' off
2' on
2' off
3' on
2' off x6
"on" means quite hard (usually max 2000m pace plus about 5-10 seconds, ie if you do 6:00 2000m, going 1:35-1:40)
"off" means still quite hard
But I'd just get on it and row! Try to keep your stroke rate down rather than up (aim 20-26) - and maximise your speed (usually given as a 'time for 500m' like 1:40 or 2:00). It's great to set up a TV or something at the end so you can row during your favourite programmes, though the fan might cause trouble here.
Enjoy!
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I can't understand why people are frightened of new ideas. I'm frightened of the old ones. -- John Cage (1912 - 1992)
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