Hi, I'm 65 and ride almost exactly as much as you. During the height of the pandemic in 2020 I was doing 2/3 inside and 1/3 outside. I really discovered interval training on my smart trainer and really improved my ftp and lost some weight. I also bought a Concept 2 rower in 2020 and added rowing since I was a little bored with Zwift. I had never rowed before but I found that I really enjoyed it. Now after 2 years, I ride 3 times a week, maybe once a week indoor intervals. I row twice a week, 25 minutes hard each time. 2 days/week of rest or walking. I used Youtube videos to get started, especially Dark Horse rowing channel.

I find rowing is really a good addition for me. I concentrate on exercising my body from the waist up and arms. I'm not really worried about my legs. For me it has eliminated any sore back from long rides. It has definitely helped my pull on really steep hills. And my endurance cardio is improved. And my arm warmers stay up. You can use the rowing machine without using your legs and then add them in when your foot is better.

I have my Concept next to my Zwift setup and I like mixing up the workouts. And there is really no barrier to rowing, just throw on some shorts and go.

The pandemic kind of forced me into learning how to exercise differently and I am more fit than ever.

Joe