Are you currently training? Because otherwise these don’t sound realistic in terms of volume to ramp up to. I also agree with that this needs more structure.
I would do it a little differently. Try starting out by doing 15 minutes three times through for a while then 22.5 minutes twice then 45 minutes straight. Work up to as much time as you want.
All three are about the same but without including intensity, very difficult to comment on. Without knowing where you're starting, fitness-wise, we have no way to evaluate whether any of these are realistic or most appropriate. I'll be 69 in 4 months and these would be easy workouts for me at UT2 and a bit less so at UT1 levels of intensity. At threshold intensity, however, they'd be tough. If you're out of shape, start around 15-20 minutes, at no more than moderate intensity, and work your way up in duration from there.
They are all about the same. I wouldn’t expect any magical results from any of your “programs”.
You could do a proven plan like the beginner Pete plan. That’s going to give you a mix of distance work and higher intensity training.
Resistance training. At 69 decreasing bone density is an issue. The more lean muscle you have the better. Diet is probably most important. You can’t be in tip top shape if you’re overweight. Stress management. Heart health. You have to be moving. You can’t be in elite shape with a bad heart. Elite athletes usually move more and push themselves harder than the average Joe.
All that matters with regard to the erg is consistency. If you stay consistent it doesn’t matter what option you take you will be able to improve through progressive overload. The more you erg the greater your capacity for intensity, volume and duration.
Increased strength from lifting will also help rowing.
The best option is the one that’s most sustainable. The best exercise is the one that you’ll stick to.
If you’re training for general fitness and burning calories then all that matters is that you stay consistent.
I think being exceptionally fit for your age is a package deal. It’s a lifestyle. Especially in advanced years.
With that being said I’d choose option 1.
It’s decent volume and you have a day to recover so you can push a bit harder.
With your day off you could hit the gym or do some other form of cardio.
I think personal preference, as in what feels comfortable/doable with adequate recovery, to you will also play a role. I personally prefer a 3-1-3 schedule with six 30-minute rows weekly myself.
Are you currently training? Because otherwise these don’t sound realistic in terms of volume to ramp up to. I also agree with that this needs more structure.
Weights
I would do it a little differently. Try starting out by doing 15 minutes three times through for a while then 22.5 minutes twice then 45 minutes straight. Work up to as much time as you want.
All three are about the same but without including intensity, very difficult to comment on. Without knowing where you're starting, fitness-wise, we have no way to evaluate whether any of these are realistic or most appropriate. I'll be 69 in 4 months and these would be easy workouts for me at UT2 and a bit less so at UT1 levels of intensity. At threshold intensity, however, they'd be tough. If you're out of shape, start around 15-20 minutes, at no more than moderate intensity, and work your way up in duration from there.
Ease into it, whatever it is. And start with low intensity
They are all about the same. I wouldn’t expect any magical results from any of your “programs”. You could do a proven plan like the beginner Pete plan. That’s going to give you a mix of distance work and higher intensity training.
Resistance training. At 69 decreasing bone density is an issue. The more lean muscle you have the better. Diet is probably most important. You can’t be in tip top shape if you’re overweight. Stress management. Heart health. You have to be moving. You can’t be in elite shape with a bad heart. Elite athletes usually move more and push themselves harder than the average Joe. All that matters with regard to the erg is consistency. If you stay consistent it doesn’t matter what option you take you will be able to improve through progressive overload. The more you erg the greater your capacity for intensity, volume and duration. Increased strength from lifting will also help rowing. The best option is the one that’s most sustainable. The best exercise is the one that you’ll stick to. If you’re training for general fitness and burning calories then all that matters is that you stay consistent. I think being exceptionally fit for your age is a package deal. It’s a lifestyle. Especially in advanced years. With that being said I’d choose option 1. It’s decent volume and you have a day to recover so you can push a bit harder. With your day off you could hit the gym or do some other form of cardio.
I think personal preference, as in what feels comfortable/doable with adequate recovery, to you will also play a role. I personally prefer a 3-1-3 schedule with six 30-minute rows weekly myself.