Roy, go for flat out pace. Along the lines of 30 secs flat out, rest 30 secs flat out, rest and another 30 secs flat out. It is high intensity that will bring best results for least time/effort. You should only need to do this three times a week. Then I would do some general body weight work like press ups, dips, pull ups, chins and squats as a minimum. You can vary the placement of hands to work different muscles. With squats, I put a sandbag and other weight into a rucksack. For low intensity, I walk to town and carry the shopping home in a rucksack five days a week. You will notice the best sprinters have upper body strength as well as big thighs. As a rowist, you'll of necessity have both but I suspect you will benefit from using even more muscles in varying circumstances.
Originally Posted by Rocket Roy
IMHO, the idea is to get the greatest benefit from the least effort. If you think back to hunter gatherers, they would expend as little energy as possible to bring home the bacon. But, they had to be able to fight off animals that wanted to eat them or be able to run down and/or overcome food animals that may be larger than them. Have a look on Youtube for Dr Michael Mosely (SP?) and high intensity training. In March I was way overweight and didn't exercise much. I have lost over four stone and don't exercise much more now according to Conventional Wisdom. However, my resting pulse has gone from low 60ies to low 40ies because of the exercise. Blood pressure has gone from taking two different medications to normal BP with no pills because of the weight loss.
Bottom line for me is, do what works best for you as an individual.
Why use a sledge hammer to crack a nut when a steam roller is even more effective, and, is fun to drive.