OK, I've read a good chunk of this thread, wondering if I should give it a go so sell it to me!
I only ever do 1km, just making sure I do it in under 5 mins because I only go on the rower for a break between other things. Typically I do 20 mins bike, circuit of the weights machines, 5 mins rowing, 10 mins cross trainer or maybe treadmill, another weights circuit, 20 mins bike max effort.
I've no specific objective just general fitness, improving cycling endurance and introducing a bit of balance to counteract concentrating on cycling. Would I benefit from more time / effort rowing? Should I start by doing 1km faster or increase the distance first? BTW, to do the 1km in 4:30 requires a hard effort and I wouldn't be able to continue for much longer at that pace. I don't mind dropping the cross trainer in favour of more rowing but I still want to do the other stuff so I don't want the rowing to reduce me to jelly and I can't see me ever doing anything like 5km but if someone wants to try to sell it to me, go ahead.
Oh yes, one more question, I couldn't see any reference to resistance level above - how do you decide what resistance level to use?